Download the programs in PDF: https://bit.ly/3SqhyU1 VIDEO PLAN 00:23 - Introduction 01:21 - Acknowledgments 02:23 - I ] CHOOSING YOUR LOADS 02:31 - I.1) What is a good load? 04:04 - Triggers for muscle gain 04:24 - The importance of muscular failure 06:06 - The minimum load for mass 08:42 - I.2) What range of repetitions to aim for? 09:49 - Stop before muscular failure 10:49 - How many repetitions of margin before failure? 13:25 - Summary: the number of repetitions to aim for 14:03 - I.3) What load to choose according to your level? 14:45 - Beginner: ensuring quality of execution 17:46 - Advanced: developing strength and endurance 20:10 - Example of sessions on the legs 21:49 - I.4) Advanced concepts 21:59 - Adapting your load to the types of exercises 23:22 - Adapting your load to the muscles worked 26:00 - I.5) Summary of choosing the load 27:14 - I.6) Finding your loads in practice 27:55 - The method for determining your loads 29:22 - Using a training log 29:53 - Do not compare yourself to others 30:43 - What sensations to have? 32:00 - II] CREATING AN OVERLOAD 32:53 - II.1) Basic overload 33:19 - Creating a progressive overload 35:25 - Progressing on light exercises 37:13 - When to move on to an advanced overload? 37:57 - II.2) Advanced Overload 38:15 - Creating a Periodization Cycle 40:56 - Linear Periodization 41:41 - Undulatory Periodization 43:38 - The Science of Periodization 44:51 - The Importance of Deloading 46:08 - II.3) Summary: Overloading for Your Level SCIENTIFIC REFERENCES 03:08 - Schoenfeld, et al. 2010 The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training https://journals.lww.com/nsca-jscr/Fu... 05:08 - Schoenfeld, et al. 2017 Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/28834... 06:17 - Lasevicius, et al. 2018 Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy https://pubmed.ncbi.nlm.nih.gov/29564... 07:29 - Schoenfeld, et al. 2015 Effects of Low-vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men https://pubmed.ncbi.nlm.nih.gov/25853... 08:08 - Schoenfeld, et al. 2014 Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men https://pubmed.ncbi.nlm.nih.gov/24714... 10:21 - Vieira, et al. 2021 Effects of Resistance Training to Muscle Failure on Acute Fatigue: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34881... 11:05 - Santanielo, et al. 2020 Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals https://pubmed.ncbi.nlm.nih.gov/33343... 12:16 - Lasevicius, et al. 2022 Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training https://pubmed.ncbi.nlm.nih.gov/31895... 16:18 - Krol, et al. 2017 Effect of Barbell Weight on the Structure of the Flat Bench Press https://pubmed.ncbi.nlm.nih.gov/28415... 43:46 - Harries, et al. 2015 Comparison of resistance training progression models on maximal strength in sub-elite adolescent rugby union players https://www.jsams.org/article/S1440-2... 44:09 - De Souza, et al. 2018 Different Patterns in Muscular Strength and Hypertrophy Adaptations in Untrained Individuals Undergoing Nonperiodized and Periodized Strength Regimens https://pubmed.ncbi.nlm.nih.gov/29683... #bodybuilding