WHAT THIS EBOOK CONTAINS?

• HOW STRENGTH SPECIFIC TRAINING AND HYPERTROPHY ARE CONNECTED

• BASIC MECHANISMS BEHIND MUSCLE HYPERTROPHY

• NUTRITION AND HOW IT AFFECTS STRENGTH PROGRESS

• RECOVERY AND SUPPLEMENTS

• INDIVIDUAL ANATOMICAL DIFFERENCES

• TECHNIQUE GUIDE FOR BASIC COMPOUND MOVES

• MUSCLE FIBERS DISTRIBUTION AND HOW IT AFFECTS STRENGTH

• MAN VS WOMAN TRAINING DIFFERENCES

• NATURAL VS ENHANCED LIFTERS DIFFERENCES

• STRENGTH SPECIFIC TRAINING DETAILS (EQUIPMENT, STRENGTH PLATEAUS, TRAINING MYTHS…)

• MOBILITY WORK GUIDE

• HOW TO DEAL WITH INJURIES

• CORE AND GRIP STRENGTH

• PERIODIZATION BASICS

• BEGINNERS STRENGTH/HYPERTROPHY PROGRAMS

• INTERMEDIATE STRENGTH/HYPERTROPHY PROGRAMS

• ADVANCED STRENGTH/HYPERTROPHY PROGRAMS

• STRENGTH STANDARDS/TRAINING EXPERIENCE

This ebook won’t be another cookie cutter program without explanation why and how things work and it won’t be a simple guide which revolves around one type of training, diet or method. This ebook is here to explain and simplify major strength and hypertrophy training concepts but above everything else it’s here to teach you how to apply those concepts to your own training and customize different training methods to your own needs based on your unique genetic make up.

If you want to get stronger but also look the part this ebook got it covered! In these pages you’ll learn everything you really need to know about strength specific training but also how strength progress impacts muscle hypertrophy and how those two go hand in hand.

You’ll learn first and then you’ll get opportunity and option to apply since we’ll also give you carefully designed programs for different strength and experience levels but you’ll also get a knowledge and means on how to customize those routines to your own needs.

Reason why we named the ebook “strengthrophy” is because we wanted to combine general concepts of strength and hypertrophy and teach people how they both work separately and together.

We’re also aware there is a thing called “powerbuilding” which is a flawed and fundamentally inaccurate term since strength and power are two completely different things and have a different meaning. So “strengthrophy” isn’t just a combination of two words as a product of our imagination but rather more accurate representation of the whole concept.

Anyways what this ebook contains is a summarized knowledge on strength and hypertrophy which will bring the reader a step closer to his goal! We’d even go so far and say it will provide all the necessary tools to make a long term progress, both strength and muscle wise.

WHO IS THIS EBOOK FOR?

This ebook is here to both educate the reader on strength specific training and muscle hypertrophy but it also includes adjustable training programs for all strength/experience levels and gives them a customization option and steps to ensure the program suits their own needs, goal and genetic individuality.

If you want to get stronger, build muscle or simply just learn more about strength and hypertrophy this ebook is for you!

After reading this ebook you’ll have the knowledge and tools to start making some serious progress and to do so for a very long time.

As always it comes down to you and taking action and everything “thrown” at you in this ebook will bring promised results if you actually apply it!

We worked with a ton of clients of different backgrounds, at different levels, with different needs and goals and in combination with our own training experience we decided to combine our knowledge, experience and found a common ground which we turned into this ebook.

You want results?! Read, analyze, customize and apply!

WHAT GUIDE CONTAINS?

• DIFFERENCE BETWEEN NATURAL AND ENHANCED LIFTERS

• SCIENCE BEHIND TRAINING FOR MUSCLE GROWTH

• TRAINING FOR MUSCLE GROWTH BASICS

• MAXIMIZING MUSCLE GROWTH AS A NATURAL LIFTER

• 4 DIFFERENT ADJUSTABLE TRAINING SPLITS WITH EXAMPLES

• NUTRITION FOR MUSCLE GROWTH

• MAJOR MYTH BUSTS

• RECOVERY FOR MAXIMIZING GAINS

• PROGRESS TRACKING

Let’s clear out one thing first! Building muscle isn’t exactly a quantum mechanics. Most serious dedicated lifters know the basics but recently due to bunch of stuff we’ve been bombarded with on social media(which often contradicts one another) we all got lost.

Being confused in this situation is okay but being too lazy to get to the bottom of the things and separate what actually works and what doesn’t is all on you.

I spent last few years doing ton of research, comparing and analyzing studies, working with a ton of clients and experimenting with my own training as much as I can and somewhere along the line I realized that the problem isn’t finding what works but rather accepting the fact that it is actually that simple.

As it turns out there is an actual science behind training and muscle gain BUT it’s way simpler than you think and that is the reason why I’m sharing this guide with you.

In this guide I’ve done all the work for you and put the whole science behind training and nutrition for muscle growth as simple and understandable as possible.

No more “might be’s” and smashing your head against the wall about what you should do or are you doing something wrong.

In this guide I’m giving you straight facts which are supported by both science and my personal experience. This guide will equip you to gain muscle and to do it the right way!

WHO IS THIS GUIDE FOR?

Opposed to most guides out there this eBook is not just for beginners! This guide is for anyone who wants to put things into perspective and learn exactly what triggers muscle growth and how to do it without wasting time through experimenting and making mistakes along the road.

Beginners will learn exactly how to train through magical “newbie phase” to build a solid strength base and gain muscle in the process.

Intermediate lifters will learn how to keep making progress after they “drained out” their newbie potential and how to structure and customize their training routine compared to initial phase.

Advanced lifters will get better understanding of every muscle growth trigger and how to “squeeze out” those gains when you have quite a bit of lifting experience.

This guide contains everything that every lifter serious about building muscle should know!

I also included 4 training splits and you can literally take advantage of those split examples, pick one of those splits suitable for you and start making gains right away!

You can also rotate between those 4 splits(switch the split every time you hit a plateau) and you’re probably equipped to make continual gains for the next few years or more.

Of course there are steps included how to design and structure your own split and customize it to your own needs! Whole point of this guide is to teach you how to design your own routine which will deliver results you want.

I decided to create this guide to separate facts from bullshit and to simplify the muscle gain process as much as humanly possible and this guide is exactly that! Providing you mechanisms and training methods that really matter and actually work.

If you just read this guide and apply the basic concepts presented in it I believe you’re more than equipped to make continual progress in terms of muscle gains and to be honest I think you’re already few steps ahead of 90% of the lifters who just go through the motions without knowing what actually triggers muscle growth and how to do things the right way!

I strongly believe in routine, structure, balance and consistency and those pillars are the major reason why this guide came to existence!

Ultimately it all comes down to you and taking action! And I have no doubt that this guide will make the process much simpler and put you on the right path!

WHAT GUIDE CONTAINS?

• NUTRITION AND SCIENCE BEHIND FAT LOSS

• TRAINING DURING FAT LOSS PROCESS

• FAT LOSS PROCESS STEPS AND GUIDANCE

• METABOLISM CONCEPTS

• FAT LOSS AND NUTRITION MYTH BUSTS

• MAINSTREAM DIETS OVERVIEW

• CARDIO, SUPPLEMENTS

• HUNGER CONTROL

• PROGRESS TRACKING

Ton of special diets, meal plans and “fat loss programs” and funny thing is that in most cases they all work because they’re all based on same principle although most people are completely unaware of it.

I believe that it’s time someone explains exactly what triggers fat loss and how to customize your diet approach to your own needs and make it sustainable in the long run.

That is the reason why I’m sharing this guide with you and it’s time you understand how simple it is!

While I’m muscle obsessed guy I can’t say I carry a ton of muscle(neither I’m aiming to) but one thing I’m damn good at is getting to freakishly low body fat levels and maintaining them all year round.

Of course one thing is achieving something yourself and completely other teaching/showing others how to do it on their own. Fortunately I have countless clients who achieved their desired conditioning, got their abs for the first time or even got shredded to the bone while keeping their hard-earned muscles to testify.

What I shared with my clients who stripped off the fat and kept it away for good is exactly what I’m going to share with you in this guide!

WHO IS THIS GUIDE FOR?

Whether you want to lose fat to feel better, look better in clothes, get visible abs for the first time or even get ridiculously shredded for the photo shoot or even stage ready this guide got it covered.

Basic concept is same for everyone but seriously low body fat requires strategic approach which goes beyond simple weight loss and this guide will explain all this.

This isn’t another “get shredded in 12 weeks” scheme but rather summarized guide on concepts behind fat loss and how to approach to fat loss process the right way.

With this guide I didn’t want to provide you with just simple steps but also an option to structure your own sustainable approach which you can repeat over and over.

For that reason I included science and scientific standpoint on different diets, eating patterns, types of cardio and more.

This guide also supposed to separate myths from facts and explain you exactly why certain mechanisms work and why some things are optional or even wrong.

This guide supposed to be a lifelong guide for fat loss and something you can use over and over again.

Concepts found in these pages are exactly what I use with my clients to help them lose fat, get lean or even get shredded and I can sincerely say that those basics never fail as long as individual is willing to put in decent amount of consistency and discipline.

It all comes down to you and taking action! And I have no doubt that this guide will make the process much simpler and put you on the right path!

In all these years of involvement in fitness I can tell you one thing for sure. Everyone wants abs and those very few that claim they don’t care are just full of it. After all it’s easier to say you don’t care than do the work to get it right?!

Let’s face it! You wouldn’t be reading this if you didn’t want a set of developed abs popping out of your midsection and that is exactly why I decided to share this guide with you.

There are so many ridiculous “5 minute home abs drills” and “get abs quick” schemes and I think we’re all tired of it.

In this guide you’ll find a combination of scientific data, anecdotal evidence and my personal experience.

You’ll learn exactly how you should approach abs training to develop a set of thick, deep and separated abs.

This guide is a product of my years long obsession with abs and I can honestly say that I tried every trick in the book to maximize their development until eventually I learned enough to ditch the guess work.

After all, results speak for themselves whether we’re talking about one of my clients or me.

This is what I’m giving you in this guide! Cold hard facts and results.

I still remember when I was watching Dragon Ball GT in my late teens (yeah I’m a late bloomer) and saw Goku powering up to his Super Saiyan 4 form. Thing that blew my mind was the chest development that was popping right out of screen and that same scene stuck with me until this day.

Back then I realized that I’ll need a set of developed and striated pecs to get that “ideal” physique I had in my mind and while I don’t expect everyone to relate to my geeky anime backstory I’m pretty sure you’re reading this guide because you want the same. A head turning, developed and well rounded chest.

That’s exactly why I’m delivering this guide to you!

All the tips, cues, ideas and suggestions you’ll find within these pages are based on my knowledge of anatomy and biomechanics, my own interpretation of available scientific research and my experience as a trainer and I’ve put all this on paper with a simple goal of helping you develop an impressive set of pecs.

Whether you’re just starting your lifting journey or maybe you’re a seasoned lifter who wants to expand his knowledge and bring up his chest development this guide delivers something for everyone.

This guide gives you what, how and why to increase your chest training efficiency and maximize your overall chest development!

Ask yourself! What’s the first thing you notice on a physique?

Wide and round 3D delts are a sight to be seen and even people who aren’t into lifting will notice if you’re hiding bowling bowls under the shirt. Well they’re definitely going to notice when you’re in a stringer or shirtless.

Now tell me have you ever seen a comic book superhero or a villain for that matter with underdeveloped delts? Neither have I and there’s a reason.

Well developed shoulders make the rest of the physique look simply better and more imposing.

Let’s face it! Virtually every lifter wants more muscular delts and that’s exactly why I’m delivering this guide to you!

All the tips, cues, ideas and suggestions you’ll find within these pages are based on my knowledge of anatomy and biomechanics, my own interpretation of available scientific research and my experience as a trainer and I’ve put all this on paper with a simple goal of helping you develop an impressive set of delts.

Whether you’re just starting your lifting journey or maybe you’re a seasoned lifter who wants to expand his knowledge and bring up his shoulders development this guide got you covered.

This guide gives you what, how and why to increase your delts training efficiency and maximize your overall shoulders development!

The whole world is under lockdown, this logically includes gyms. What are you going to do?

Are you going to take some time off gym, off training and risk losing some muscle or are you going to do whatever you can with whatever you got at your disposal to keep those precious gains?! And even make some if possible.

I’m not here to tell you that home workouts or calisthenics are sufficient substitutions for gym but if you understand the basic mechanism behind hypertrophy adaptation then you will also understand that the body only understands resistance not where it’s coming from.

There is a simple way to keep training intensity high enough to trigger that adaptation even with limited equipment.

Yes it’s absolutely possible to get a good training session, keep your gains and even make some even with minimal equipment and I’ll show you how in this program.

Dietary supplements came to being with the intention of providing nutrients to your body that you fail to ingest through diet/nutrition only. Sometimes they are taken in order to achieve a recommended healthy baseline of certain nutrients and some supplements are used to provide certain benefits related to training performance, energy levels and even cellular mechanisms that could not be normally attained through nutrition only.

Majority of the supplements are the least important part of your nutrition and they won’t make or break your progress of course under assumption that you do not have some type of nutritional deficiency or condition that requires them.

The tricky part is that most supplements are always marketed as scientifically proven but that’s hardly the case. Because there are so many supplements on the market and the data about their effectiveness is all over the place, we decided to create this guide where we’ll analyze every mainstream and some less known supplements in depth.

This guide will provide you with the list of supplements, broken into different categories. You will learn about the quality of evidence for each supplement, the recommended dosages, how to differentiate between the useful ones and not so useful ones and their relevance to strength and physique goals.

The sole reason why we created this guide is so you can make your own fact based, educated decision on which supplements could be useful for your particular situation.

We spent countless hours digging through scientific literature, comparing study results and discarding “false evidence” in case research has too many methodological flaws and all this so you wouldn’t have to.

Although we strongly believe everyone should do their own research and “digging” we also understand that some people are too busy and their life doesn’t revolve around training and nutrition only.

Every time you see a new “shiny supplement” in local supplement shop shelves or your favourite supplement brand website and read its ingredients, you can simply open this guide and see what the available scientific research says. After careful double checking and analysis you’ll be able to decide for yourself whether that supplement will be beneficial for your particular goal, general health or it’ll just empty your wallet without real “investment return”.

PROGRAM CONTAINS:

• 6 WEEKS SPECIALIZATION ADD(NOT A FULL BODY TRAINING ROUTINE JUST FOREARMS SPECIALIZATION ADDITION FOR YOUR CURRENT TRAINING ROUTINE)

• 6 DAYS A WEEK HIGH-FREQUENCY TRAINING APPROACH

• TRAINING APPROACH WITH DETAILED EXPLANATION

• NUTRITION BASICS FOR MUSCLE GAIN

If you struggle to put on some muscle on your forearms or just generally want to add some size to your forearms for the sake of overall aesthetics then this is the program for you!

IF YOU’RE SERIOUS ABOUT PUTTING ON SOME SERIOUS SIZE TO YOUR FOREARMS IN RELATIVELY SHORT TIME PERIOD THEN THIS SPECIALIZATION PROGRAM IS EXACTLY WHAT YOU NEED!

I’d lie if I would say I haven’t suffered my fair share of “chicken legs” and “no calves” comments and the whole reason this guide came to existence is a simple fact that at one point I just got tired of it.

We all heard “calves are all genetics” and “training them is pointless” claims and I’m here to tell you that they’re all plain bullshit.

Yes! Calves due to their evolutionary role and a few other factors which we’ll cover in this guide might be a bit more “hypertrophy resistant” but at the end of the day they’re muscle just like any other and that means they have a certain growth potential.

You can’t change your muscle belly shape or insertion length but you can add a certain amount of muscle between insertion and origin point. If your calves have high insertions well sorry I can’t change that but I can show you how to maximize their genetic growth potential.

That is exactly what I’ll share with you in this guide. Whatever is your training background, experience or no matter how bad your genetics is I guarantee you there’s a way to make those stubborn twigs grow.

This guide gives you what, how and why to increase your calves training efficiency and maximize your overall calves development!