Time-Volume Training - Build Muscle Like Clockwork Review

Last modified on October 18, 2020

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Description Of Time-Volume Training - Build Muscle Like Clockwork

This system adapts to WHATEVER you have acquired (or have not acquired!)...and all you must do is rely to three.

Builds muscle routinely... actually like clockwork... even in skilled trainers of their 40's, 50's, 60's and past!

Develops a base of REAL energy that can push the numbers in your max lifts increased and better, with out hurting your joints

Produces "work horse" energy for all-day energy and endurance that does not stop or fade out

Recruits dormant muscle fibers that your physique usually cannot entry (and due to this fact cannot develop!)

Works for EVERYBODY from complete newbie to very superior

That's me within the image under at age 46... I've been a coach, coach and bodybuilding writer for greater than 30 years (I began coaching at 16 years previous), and I've developed a "paint-by-numbers easy" coaching system that does ALL of these items I talked about above and a LOT MORE.

Right now, with every thing happening on the planet, it's possible you'll be compelled to coach at dwelling with little or no (and even NO) gear...and also you're in all probability VERY involved about shedding your arduous-earned mass and energy.

You need not fear, although, as a result of I'm going to GIVE you the answer under.

I really like coaching heavy, similar to you, nonetheless, your physique does not NEED heavy weights or fancy coaching gear to construct muscle and energy.

Your physique responds to workload and overload.

If you are coaching with out the good thing about heavy weights for overload proper now, as a way to proceed to construct muscle and energy, it's worthwhile to swap your focus to VOLUME for overload, not depth.

And sure, whereas this implies doing extra units with lighter weight, in case you simply begin randomly doing a ton of units like that, chasing fatigue with no technique, you WON'T get the outcomes you need.

Training density, not coaching depth, is what it's worthwhile to concentrate on.

Training depth just isn't a measure of how loud you scream or what number of veins come out in your brow while you raise weights... it is a measure of how shut you're to your One Rep Max (probably the most weight you may raise in an train for a single rep).

Training density is a measure of how a lot work you do inside a sure timeframe.

And whereas there aren't any "official" methods to measure it, for example you bench press 200 lbs twenty occasions in 10 minutes...that works out to a "density" of 400 kilos per minute. If, subsequent exercise, you then get 25 reps in 10 minutes, that is a density of 500 kilos per minute.

This improve in density means a rise in complete workload...and your physique responds to that coaching stimulus by constructing MUSCLE.

Within only a few exercises, your physique will adapt to this fashion of coaching and begin constructing muscle FAST.

There are plenty of alternative ways to do density coaching...nonetheless, somewhat than inform you about these, I'm going to inform you about MINE.

I name it "Time-Volume Training" and it is the best technique to make unstoppable progress in your coaching that I've ever discovered...whether or not you are coaching at dwelling with hardly any gear, or on the health club with a full collection of weights and machines.

THIS is what I used to be speaking about.

Here's how easy my Time-Volume Training technique is...

Here's what the strategy seems like on 10 seconds relaxation...

You're not altering weights or altering workout routines (making it PERFECT for dwelling health club or body weight coaching)... you are not even altering reps... you are simply altering REST intervals as a way to permit your muscle tissue to maintain working.

This means you may ramp up your muscle-constructing workload with out crushing your nervous system, destroying your joints and even having to THINK about something apart from lifting the burden and counting to three.

You do extra units and reps with LESS relaxation up entrance when you're stronger (generally known as "entrance loading" by skilled energy coaches), then as you fatigue, you do fewer units with MORE relaxation.

This means you may proceed to carry out QUALITY work for longer...you do not find yourself doing junk units with unhealthy kind that may result in accidents.

This strategic strategy will increase your efficient "work" time, maximizing the muscle-constructing workload so that you simply construct muscle regardless of in case you're coaching in a full health club or with gentle weights or restricted gear.

Two phrases... Progressive Resistance...

Your physique builds muscle when it experiences a NEED to construct muscle.

And one of many STRONGEST "igniters" of muscle development is a rise in weight.

Unfortunately, most packages do not clarify how to do that in a manner that tells you EXACTLY when and the way a lot to extend weights. This leaves you to both improve weights too quick, which can shut your progress down... or too sluggish, which can make your progress painfully sluggish.

If you can also make it 1/Three of the best way by the time block on 10 seconds relaxation, then subsequent time you do the exercise, you improve the burden. If you do not make it 1/Three of the best way by, you then keep on the similar weight.

If your time block is 15 minutes and also you make it by 5 minutes of units on 10 seconds relaxation, you have earned the suitable to extend the burden subsequent time. If you make it to 2 or Three minutes, you then keep on the similar weight till you DO make it previous the 5 minute mark.

Then you simply repeat the method over time.

The "normal" type of Time-Volume Training above is simply scratching the floor of what you are able to do with this technique. It's one of the versatile and highly effective coaching methods you may have in your arsenal.

I've created 13 totally different variations of hypertrophy/muscle-constructing coaching for TVT reminiscent of...

6 totally different variations focused primarily for constructing energy, reminiscent of...

Three variations that work particularly for fats loss and conditioning and 5 which are focused particularly for body weight-solely coaching.

You CAN construct muscle utilizing body weight workout routines solely. If you haven't any coaching gear, otherwise you simply take pleasure in body weight coaching, I'll present you learn how to use Time-Volume Training to placed on mass.

This program is a mixture of Time-Volume Training and a easy energy coaching protocol. These two strategies make the most of the precept of accumulation (quantity) and intensification (heavy weight) to construct muscle and energy very successfully. When I examined this program on myself for Four months, I placed on Eight lbs of muscle with no further bodyfat and added virtually 100 kilos to my high-finish deadlift, which is insane.

Because of the excessive-quantity, average-depth nature of TVT, it is wonderful for fats loss coaching. It'll not solely enable you burn fats, it is ultimate for serving to you retain and even construct muscle and energy when on a fats-loss weight-reduction plan.

This is a brief, plateau-buster fashion of program. You'll take one train and massively overload it with strategic, focused quantity over the course of 5 days. If you are a fan of quick outcomes, this fast, highly effective program goes to be precisely what you are searching for.

Time-Volume Training may be tailored to concentrate on energy. In this program, you will learn to regulate rep ranges, types and train choice to construct each base and high-finish energy.

Got a selected muscle group it's worthwhile to deliver up? TVT is the proper technique to do it with. Targeted quantity is among the single finest methods to enhance a bodypart and no different technique permits you to focus so particularly and successfully on a single muscle group. I'll present you precisely learn how to set this up for optimum outcomes.

I discussed only a few of those on the high of the web page...there are a LOT extra. And now that you understand precisely how the strategy works, you'll see the TRUE energy of Time-Volume Training.

Your physique will adapt to this fashion of coaching the one manner it will probably...by constructing muscle in response to the amount-based mostly overload.

And as a result of the system is so regimented... actually like clockwork... it takes all of the guesswork out of constructing muscle. This works regardless of in case you're an entire newbie or a complicated coach...the rules (and outcomes) stay precisely the identical.

Training strategies just like this have demonstrated superior leads to analysis research [9, 10, 11, 13, 14].

Think of your energy as a pyramid. The larger the bottom of the pyramid, the upper you may construct the height.

In many depth-based mostly coaching packages, you may construct a excessive peak, however you may't preserve it for lengthy....your physique merely cannot maintain coaching at that degree with out breaking down. This is why you get injured while you push too arduous to realize peak energy...your joints begin hurting, your muscle tissue cannot get better and your nervous system will get exhausted.

If you have been caught at a energy plateau, you need not goal your peak energy to get by it...it's worthwhile to construct your BASE...and that is precisely what Time-Volume Training does.

All of those points are unwanted effects of excessive-depth coaching packages the place the depth is not correctly managed or accounted for. Time-Volume Training is a "low stress" coaching fashion that does not destroy your physique.

Top-end energy (that almost all energy packages construct) does not essentially translate into "all day lengthy" energy, which is definitely MORE relevant to what you will want in on a regular basis life, particularly in case you do any guide labor.

If you wish to BE a piece horse, it's worthwhile to TRAIN like a piece horse...and meaning placing in loads of time below load. The extra quantity you may work your self with (and nonetheless get better from), the extra energy, energy and muscle mass you are going to achieve [14, 15, 16, 17].

And there isn't any higher technique to put coaching quantity in your physique than Time-Volume Training.

As properly, with Time-Volume Training, you do not expertise the identical kind breakdown and lack of energy that you simply do with standard coaching [18, 19, 20].

As I discussed above, muscle tissue solely know workload and overload. The solely two issues a complicated coach will do in another way from a newbie is use extra weight or totally different workout routines. The rules of density coaching are precisely the identical, no matter whether or not you are simply getting began otherwise you're a grizzled health club veteran.

Now, that is one thing I've decided based mostly alone coaching expertise.

When you raise a weight, your physique recruits simply sufficient muscle fibers to get the job carried out. As you get deeper and deeper right into a set, the preliminary muscle fibers get exhausted and your physique recruits further fibers to maintain the burden transferring...till you get to the purpose the place the obtainable fibers can now not transfer the burden.

In regular weight coaching, you by no means obtain sufficient coaching quantity to recruit each single fiber in a muscle...there are at all times some that do not get entangled.

Time-Volume Training is totally different. Because you are drilling down and exhausting muscle fibers over a for much longer time period and with extra quantity, this provides your physique the possibility to activate these dormant muscle fibers that it would not usually have an opportunity to get at.

More muscle fibers getting labored means extra muscle development.

The sub-maximal nature of the exercise implies that the primary jiffy of the coaching are literally comparatively simple. It capabilities like a constructed-in heat up.

Instead of doing a number of vitality-draining "lead up" units to arrange for a number of heavy work units, this strategy step by step warms your muscle tissue up utilizing your precise work weight on the precise train you are doing. As you get deeper into the time block, your work weight step by step turns into increasingly more difficult, supplying you with lots of the similar advantages of excessive-depth coaching, with out the wasted time and quite a few heat-up units.

Every single rep you do must be carried out with good kind. You won't ever have compromised kind attributable to fatigue, as occurs with standard coaching packages [21,22, 23]. And since you'll be doing so many reps with that good kind, and utilizing a weight that you've full management over, you will be imprinting that good kind instantly into your nervous system.

Because you are ALWAYS coaching properly inside your capabilities (and utilizing good kind!), you are NEVER pushing your physique to the purpose of breaking down. This just about eliminates the potential for acute damage. As lengthy as you retain utilizing good kind, you'll NOT get injured.

You can raise extra weight for longer than you suppose you may...you simply do not understand it but. Mental toughness is a ability that may be discovered and developed. With TVT, your thoughts has to at all times be prepared for the following Three reps which are coming in only a matter of seconds.

Most weight coaching units are carried out in lower than a minute. Time-Volume Training is principally one lengthy relaxation-pause or cluster set the place you NEVER get substantial relaxation....typically for so long as 30 to 40 minutes at a time! With this coaching, your psychological toughness and dedication will skyrocket, since you're consistently working towards it.

You get the advantages of resistance coaching...since you're doing resistance coaching (in fact).

The Three rep units work the ATP-PC system, which is the "energy-oriented" vitality system. It's lively for the primary 1 to 10 seconds of labor. Most weight coaching strategies work the anaerobic vitality system (a.okay.a. the lactate system), which primarily capabilities between 10 to 60 seconds of labor.

However, since you're taking such brief relaxation intervals with Time-Volume, you are working the cardio vitality system consistently for all the exercise (which is similar system you utilize throughout lengthy-period cardio reminiscent of quick strolling).

This provides you the advantages of lengthy-period cardio coaching in addition to the advantages of resistance coaching.

Time-Volume Training may be the inspiration of your complete coaching program...or it may be a technique that you simply use for a particular bodypart to assist deliver it up... or as a technique to get in a fast, efficient exercise while you're burdened or in a rush.

You can use it nonetheless it really works finest for you!

AND I acquired stronger throughout this time. Pretty arduous factor to do as a 36 12 months previous man shedding that a lot fats that rapidly.

I really like the TVT protocol, man, use this to brag in your work

And thanks for sharing the information, I attribute a considerable amount of these outcomes to your science shared behind the TVT.

"Nick, I wish to let you understand I achieved nice
outcomes on my first 30 days of TVT.
I'm a 61-year-previous man. I added Four lbs of muscle and misplaced 1 lb. of fats.
Thanks for all you do."
Johnny Starling

Detailed directions on how Time-Volume Training works and learn how to implement it in your individual exercises and packages for optimum outcomes.

The 7 full packages described above...

13 variations of hypertrophy coaching for TVT, 6 variations focused primarily for constructing energy, Three that work particularly for fats loss and conditioning and 5 for body weight-solely coaching.

An entire, cellular-pleasant video library demonstrating each single technique and exercise included with the Time-Volume Training guide in order that you understand EXACTLY what you are doing, each step of the best way.

FREE downloads of all future updates to the e-book that I make. And since I used to be actually creating new variations of TVT proper up till the second I launched it, I assure there might be loads extra coming. You'll get EVERYTHING, no cost.

Full electronic mail assist from ME, the writer and creator of this system, everytime you want it.

This is an e-book, obtainable by prompt obtain so you do not have to attend to get your arms on the information!

If you prepare at dwelling (or at a health club) and have an influence rack you should utilize, it opens up a MASSIVE quantity of workout routines you are able to do...a LOT extra than simply squats and bench presses!

You'll uncover superb, new workout routines like...

This is an e-book, obtainable by prompt obtain so you do not have to attend to get your arms on the information!

I stand behind my packages 100%. Every idea, approach and exercise has been examined and confirmed.

However, if this program does not work for YOU, no downside. I'll offer you again each penny.

Answer: Absolutely. Your muscle tissue solely know workload and overload...it does not matter if that workload is utilized by way of body weight coaching, a pair of previous cement dumbbells, or a suitcase filled with books and expired cat meals.

The fantastic thing about the Time-Volume Training system is that workload is utilized in such a fashion that even LIGHT weight workout routines may be extremely efficient for constructing muscle. Even if you are able to do 50 push-ups, you should utilize TVT to get a powerful muscle-constructing impact from them...it simply comes right down to correctly utilized quantity.

Answer: This program works GREAT for ladies. The solely distinction between how women and men will use this program will be the quantity of weight used and the train choice. The coaching ideas are utilized precisely the identical, male or feminine.

For instance, males typically (not at all times) wish to concentrate on working the shoulders to get a wider higher physique look whereas girls (once more, not at all times) are inclined to do extra glute-centered work of their coaching. By selecting totally different workout routines, you'll goal totally different objectives and points of your physique.

Answer: This program is definitely IDEAL for older trainers. Because Time-Volume Training stays away from failure and makes use of sub-maximal weight, you will not see the identical points with joint ache and overtraining that usually include heavier-loading, increased-depth packages. This fashion of coaching might be even MORE efficient for constructing muscle due to that.

Again, you will have FULL management over your train choice, permitting you to work with no matter workout routines you want, that do not trigger you ache or worsen previous accidents, and since the system is self-correcting, you will by no means push your self too arduous and set your self again.

Answer: That and every thing in between! The Time-Volume Training strategy is totally customizable to no matter coaching degree you are at. If you are a newbie, you are going to select workout routines that you understand how to do, with weight you could simply deal with.

If you are a complicated coach, you may work with a few of extra superior Time-Volume Training variations, reminiscent of Single Rep TVT, Closed-Chain/Open-Chain TVT, Countdown TVT and extra.

Answer: The program works regardless of WHERE you prepare...at dwelling, on the health club, outdoors, on the deck of a ship. You can apply the Time-Volume Training protocol to actually ANY type of resistance coaching you want.

In truth, in this system itself, along with common weight coaching and body weight workout routines, I may even present you learn how to finest do it with distinctive workout routines like Farmers Walks and different types of loaded carries. This protocol works AMAZINGLY properly for stuff like that.

Answer: Not in any respect! In truth, I'll inform you a little bit secret...the vitamin part within the e-book principally says "comply with your favourite dietary plan." This program is ALL about coaching...vitamin is completely essential, however I selected to not transcend the scope of coaching within the e-book.

As far as dietary supplements go, you do not essentially NEED dietary supplements...nonetheless, they are often useful, and I'll inform you which of them are the MOST useful. Bottom line, although, do not want any dietary supplements in any respect to see large outcomes from this program.

Answer: As many or as little as you need. You can do it a couple of times per week, all the best way as much as six days per week. I offer you full directions within the e-book on learn how to use this program and put the exercises into motion, together with quite a lot of packages and urged splits.

You can comply with precisely what I inform you do to with "carried out for you" packages or put the exercises collectively to make your individual masterpiece program completely custom-made to your coaching fashion and preferences.

Answer: The exercises are 100% adjustable to the time you will have obtainable. They may be anyplace between 10-15 minutes all the best way as much as 60 minutes...you select the time the exercise takes.

Answer: Definitely. In truth, one of many packages I've included within the e-book does precisely that...it is half Time-Volume Training and half conventional low-rep, heavy energy coaching. It works GREAT for constructing mass and energy on the similar time.

You can do one thing comparable and use blocks of Time-Volume Training nonetheless you want inside a bigger coaching program. You do not need to just do Time-Volume Training solely. You can use it nonetheless you want!

Answer: I've included plenty of energy-centered exercises within the e-book which are particularly designed to construct severe energy. And although you CAN make progress with gentle to average weight, a few of these variations make the most of comparatively heavy weight.

For instance, one of many strategies within the e-book is Single Rep Time Volume Training. Instead of doing 3-rep units, you do 1 rep units.

This is phenomenal for constructing energy as a result of in a standard set, you typically lose your ultimate physique place after the primary rep. With this system, you reset your physique into good place on each single rep.

And since you're solely resting 10 seconds between reps, you continue to preserve the nervous system activation from the earlier rep. This retains the nervous system "kindled" and able to activate strongly for the following rep. It feels AWESOME and your nervous will get tuned to that train.

Answer: This program works with nearly any train. That being stated, there are some TVT exercises which are a lot better suited to compound workout routines and a few which are extra focused to isolation workout routines.

Overall, although, the Time-Volume protocol can utilized to simply about any motion you want, utilizing just about any type of coaching gear, from body weight to bands to free weights or machines.

This is an e-book, obtainable by prompt obtain so you do not have to attend to get your arms on the information!

1. McGuigan, M. R., Egan, A. D. & Foster, C. Salivary cortisol responses and perceived exertion throughout excessive depth and low depth bouts of resistance train. J. Sports Sci. Med 3, 8–15 (2004).

2. Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Exercise and circulating cortisol ranges: the depth threshold impact. J Endocrinol Invest. 2008;31(7):587‐591. doi:10.1007/BF03345606

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4. Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Exercise and circulating cortisol ranges: the depth threshold impact. J Endocrinol Invest. 2008;31(7):587‐591. doi:10.1007/BF03345606

5. Willardson JM. A quick overview: components affecting the size of the remainder interval between resistance train units. J Strength Cond Res. 2006;20(4):978‐984. doi:10.1519/R-17995.1

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8. Villanueva MG, Lane CJ, Schroeder ET. Short relaxation interval lengths between units optimally improve physique composition and efficiency with Eight weeks of energy resistance coaching in older males. Eur J Appl Physiol. 2015;115(2):295‐308. doi:10.1007/s00421-014-3014-7

9. Prestes J, A Tibana R, de Araujo Sousa E, et al. Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. J Strength Cond Res. 2019;33 Suppl 1:S113‐S121. doi:10.1519/JSC.0000000000001923

10. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Training Volume Enhances Muscle Hypertrophy however Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94‐103. doi:10.1249/MSS.0000000000001764

11. Ralston GW, Kilgore L, Wyatt FB, Baker JS. The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Med. 2017;47(12):2585‐2601. doi:10.1007/s40279-017-0762-7

12. Davies T, Orr R, Halaki M, Hackett D. Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis [published correction appears in Sports Med. 2016 Apr;46(4):605-10]. Sports Med. 2016;46(4):487‐502. doi:10.1007/s40279-015-0451-3

13. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015;29(10):2954‐2963. doi:10.1519/JSC.0000000000000958

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