Disclaimer: The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.
8-12 Week Training Program
This Program is inspired by Hany Rambod
General Guidelines:
- Follow this program for 8-12 weeks for optimal results.
- Warm up properly before each workout with light cardio and dynamic stretching.
- Focus on maintaining proper form throughout all exercises.
- Implement progressive overload by gradually increasing weights or reps over time.
- Ensure adequate rest and recovery, especially given the high frequency.
- Maintain a nutritious diet with sufficient protein intake to support muscle growth and recovery.
- Stay hydrated, especially during FST-7 sets.
- Listen to your body and adjust the program if needed based on your recovery and progress.
- Consider incorporating deload weeks every 4-6 weeks to prevent overtraining.
Remember, this is a high-frequency, high-volume program designed for advanced lifters. It’s crucial to pay close attention to your recovery and adjust as needed. If you feel overly fatigued, don’t hesitate to take an extra rest day or reduce volume on some exercises.
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