Time-Volume Training - Build Muscle Like Clockwork

Last modified on May 21, 2021

Time-Volume Training - Build Muscle Like Clockwork Review

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Description Of Time-Volume Training - Build Muscle Like Clockwork

This system adapts to WHATEVER you've got obtained (or have not obtained!)...and all it's a must to do is depend to three.

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

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

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

Recruits dormant muscle fibers that your physique usually cannot entry (and subsequently 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 I've been a coach, coach and bodybuilding creator for greater than 30 years (I began coaching at 16 years outdated), and I've developed a "paint-by-numbers easy" coaching system that does ALL of these items I talked about above and a LOT MORE.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 little thing happening on this planet, you might be compelled to coach at house with little or no (and even NO) tools...and also you're in all probability VERY involved about shedding your laborious-earned mass and power.

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

I like coaching heavy, similar to you, nevertheless, your physique does not NEED heavy weights or fancy coaching tools to construct muscle and power.

Your physique responds to workload and overload.

If you are coaching with out the advantage of heavy weights for overload proper now, with a purpose to proceed to construct muscle and power, it's essential to swap your focus to VOLUME for overload, not depth.

And sure, whereas this implies doing extra units with lighter weight, when you simply begin randomly doing a ton of units like that, chasing fatigue and not using a technique, you WON'T get the outcomes you need.

Training density, not coaching depth, is what it's essential to deal with.

Training depth just isn't a measure of how loud you scream or what number of veins come out in your brow whenever you carry weights... it is a measure of how shut you might be to your One Rep Max (probably the most weight you'll be able to carry 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, as an 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 just some exercises, your physique will adapt to this model of coaching and begin constructing muscle FAST.

There are a variety of other ways to do density coaching...nevertheless, slightly than let you know about these, I'm going to let you know about MINE.

I name it "Time-Volume Training" and it is the only option to make unstoppable progress in your coaching that I've ever discovered...whether or not you are coaching at house with hardly any tools, or on the gymnasium with a full number 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 appears like on 10 seconds relaxation...

You're not altering weights or altering workouts (making it PERFECT for house gymnasium or body weight coaching)... you are not even altering reps... you are simply altering REST durations with a purpose to enable your muscle mass to maintain working.

This means you'll be able to 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 load and counting to three.

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

This means you'll be able to proceed to carry out QUALITY work for longer...you do not find yourself doing junk units with dangerous type that may result in accidents.

This strategic method will increase your efficient "work" time, maximizing the muscle-constructing workload so that you simply construct muscle irrespective of when you're coaching in a full gymnasium or with mild weights or restricted tools.

Two phrases... Progressive Resistance...

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

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

Unfortunately, most applications do not clarify how to do that in a method 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 may 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 load. If you do not make it 1/Three of the best way by, then you definately keep on the identical weight.

If your time block is 15 minutes and also you make it by 5 minutes of units on 10 seconds relaxation, you've got earned the best to extend the load subsequent time. If you make it to 2 or Three minutes, then you definately keep on the identical weight till you DO make it previous the 5 minute mark.

Then you simply repeat the method over time.

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

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

6 totally different variations focused primarily for constructing power, comparable to...

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

You CAN construct muscle utilizing body weight workouts solely. If you don't have any coaching tools, otherwise you simply take pleasure in body weight coaching, I'll present you how you can use Time-Volume Training to placed on mass.

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

Because of the excessive-quantity, average-depth nature of TVT, it is glorious for fats loss coaching. It'll not solely make it easier to burn fats, it is splendid for serving to you retain and even construct muscle and power when on a fats-loss eating regimen.

This is a brief, plateau-buster model 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 in search of.

Time-Volume Training may be tailored to deal with power. In this program, you will discover ways to alter rep ranges, kinds and train choice to construct each base and high-finish power.

Got a selected muscle group it's essential to convey up? TVT is the proper option to do it with. Targeted quantity is among the single finest methods to enhance a bodypart and no different technique means that you can focus so particularly and successfully on a single muscle group. I'll present you precisely how you can set this up for max outcomes.

I discussed just some 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 can see the TRUE energy of Time-Volume Training.

Your physique will adapt to this model of coaching the one method it may well...by constructing muscle in response to the quantity-primarily based 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 irrespective of when 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 ends in analysis research [9, 10, 11, 13, 14].

Think of your power as a pyramid. The larger the bottom of the pyramid, the upper you'll be able to construct the height.

In many depth-primarily based coaching applications, you'll be able to construct a excessive peak, however you'll be able to't preserve it for lengthy....your physique merely cannot maintain coaching at that stage with out breaking down. This is why you get injured whenever you push too laborious to attain peak power...your joints begin hurting, your muscle mass cannot get well and your nervous system will get exhausted.

If you've got been caught at a power plateau, you needn't goal your peak power to get by it...it's essential to construct your BASE...and that is precisely what Time-Volume Training does.

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

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

If you need to BE a piece horse, it's essential to TRAIN like a piece horse...and meaning placing in loads of time beneath load. The extra quantity you'll be able to work your self with (and nonetheless get well from), the extra power, energy and muscle mass you are going to acquire [14, 15, 16, 17].

And there is no such thing as a higher option to put coaching quantity in your physique than Time-Volume Training.

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

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

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

When you carry a weight, your physique recruits simply sufficient muscle fibers to get the job accomplished. As you get deeper and deeper right into a set, the preliminary muscle fibers get exhausted and your physique recruits extra fibers to maintain the load shifting...till you get to the purpose the place the accessible fibers can now not transfer the load.

In regular weight coaching, you by no means obtain sufficient coaching quantity to recruit each single fiber in a muscle...there are all the time some that do not become involved.

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 offers your physique the prospect 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 progress.

The sub-maximal nature of the exercise signifies that the primary couple of minutes of the coaching are literally comparatively straightforward. It features like a constructed-in heat up.

Instead of doing a number of power-draining "lead up" units to organize for just a few heavy work units, this method progressively warms your muscle mass up utilizing your actual work weight on the precise train you are doing. As you get deeper into the time block, your work weight progressively turns into increasingly more difficult, supplying you with most of the identical advantages of excessive-depth coaching, with out the wasted time and quite a few heat-up units.

Every single rep you do must be accomplished with excellent type. You won't ever have compromised type resulting from fatigue, as occurs with standard coaching applications [21,22, 23]. And since you'll be doing so many reps with that excellent type, and utilizing a weight that you've full management over, you will be imprinting that excellent type instantly into your nervous system.

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

You can carry extra weight for longer than you suppose you'll be able to...you simply do not realize it but. Mental toughness is a ability that may be discovered and developed. With TVT, your thoughts has to all the time be prepared for the following Three reps which might be coming in only a matter of seconds.

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

You get the advantages of resistance coaching...since you're doing resistance coaching (after all).

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

However, since you're taking such brief relaxation durations with Time-Volume, you are working the cardio power system continuously for the complete exercise (which is identical system you employ throughout lengthy-length cardio comparable to quick strolling).

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

Time-Volume Training may be the muse of your whole coaching program...or it may be a way that you simply use for a particular bodypart to assist convey it up... or as a way to get in a fast, efficient exercise whenever you're harassed or in a rush.

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

AND I obtained stronger throughout this time. Pretty laborious factor to do as a 36 12 months outdated man shedding that a lot fats that rapidly.

I 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 need to let you understand I achieved nice
outcomes on my first 30 days of TVT.
I'm a 61-year-outdated 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 how you can implement it in your personal exercises and applications for max outcomes.

The 7 full applications described above...

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

A whole, cell-pleasant video library demonstrating each single technique and exercise included with the Time-Volume Training handbook 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 can be lots extra coming. You'll get EVERYTHING, no cost.

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

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

If you practice at house (or at a gymnasium) and have an influence rack you should use, it opens up a MASSIVE quantity of workouts you are able to do...a LOT extra than simply squats and bench presses!

You'll uncover superb, new workouts like...

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

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

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

Answer: Absolutely. Your muscle mass solely know workload and overload...it does not matter if that workload is utilized by way of body weight coaching, a pair of outdated cement dumbbells, or a suitcase stuffed 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 workouts may be extremely efficient for constructing muscle. Even if you are able to do 50 push-ups, you should use TVT to get a robust muscle-constructing impact from them...it simply comes right down to correctly utilized quantity.

Answer: This program works GREAT for girls. 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 all the time) need to deal with working the shoulders to get a wider higher physique look whereas ladies (once more, not all the time) are likely to do extra glute-centered work of their coaching. By selecting totally different workouts, you'll goal totally different objectives and features 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, larger-depth applications. This model of coaching can 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 workouts you want, that do not trigger you ache or worsen outdated accidents, and since the system is self-correcting, you will by no means push your self too laborious and set your self again.

Answer: That and every little thing in between! The Time-Volume Training method is totally customizable to no matter coaching stage you are at. If you are a newbie, you are going to select workouts that you know the way to do, with weight that you may simply deal with.

If you are a complicated coach, you'll be able to work with a few of extra superior Time-Volume Training variations, comparable to Single Rep TVT, Closed-Chain/Open-Chain TVT, Countdown TVT and extra.

Answer: The program works irrespective of WHERE you practice...at house, on the gymnasium, exterior, on the deck of a ship. You can apply the Time-Volume Training protocol to actually ANY type of resistance coaching you want.

In reality, in this system itself, along with common weight coaching and body weight workouts, I will even present you how you can finest do it with distinctive workouts like Farmers Walks and different types of loaded carries. This protocol works AMAZINGLY nicely for stuff like that.

Answer: Not in any respect! In reality, I'll let you know just a little secret...the diet part within the e book principally says "observe your favourite dietary plan." This program is ALL about coaching...diet is totally necessary, 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...nevertheless, they are often useful, and I'll let you know 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 few times every week, all the best way as much as six days every week. I offer you full directions within the e book on how you can use this program and put the exercises into motion, together with quite a lot of applications and advised splits.

You can observe precisely what I let you know do to with "accomplished for you" applications or put the exercises collectively to make your personal masterpiece program completely custom-made to your coaching model and preferences.

Answer: The exercises are 100% adjustable to the time you've gotten accessible. They may be wherever between 10-15 minutes all the best way as much as 60 minutes...you select the time the exercise takes.

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

You can do one thing related and use blocks of Time-Volume Training nevertheless you want inside a bigger coaching program. You do not must just do Time-Volume Training solely. You can use it nevertheless you want!

Answer: I've included a variety of power-centered exercises within the e book which might be particularly designed to construct critical power. And though you CAN make progress with mild 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 power as a result of in a traditional set, you typically lose your splendid physique place after the primary rep. With this method, you reset your physique into excellent 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 mentioned, there are some TVT exercises which might be significantly better suited to compound workouts and a few which might be extra focused to isolation workouts.

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

This is an e-book, accessible by instantaneous 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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5. Willardson JM. A quick overview: elements 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 power resistance coaching in older males. Eur J Appl Physiol. 2015;115(2):295‐308. doi:10.1007/s00421-014-3014-7

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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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19. Jukic I, Tufano JJ. Rest Redistribution Functions as a Free and Ad-Hoc Equivalent to Commonly used Velocity-Based Training Thresholds During Clean Pulls at Different Loads. J Hum Kinet. 2019;68:5‐16. Published 2019 Aug 21. doi:10.2478/hukin-2019-0052

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