John Jewett – J3U Hypertrophy Module

Description of J3U Hypertrophy Module

Coaches: help your clients build more muscle with our 6-Step Hypertrophy module.

This module is packed with proven strategies and education to help you design effective hypertrophy training programs and optimize your clients’ training to support muscle growth.

Why settle for anything less than optimal results?

In the pursuit of hypertrophy the exercise is just the means to deliver tension in the intended muscle.

Many exercises can get the job done, but we want to optimize that exercise choice to get the most out of every set and rep done.

There needs to be a method and thought process to your training to deliver the fastest possible results.

What You’ll Learn In 3U Hypertrophy Module?

Mechanisms of Hypertrophy

• The hypertrophy stimulus
• Mechanisms of hypertrophy
• How a muscle contracts
• Types of muscle growth
• How hypertrophy mechanisms relate to training
• The variables to manipulate in training

Needs Analysis

• Training Variables
• Assessing fatigue
• Volume Block Planning
• Deloading
• Introduction Weeks
• Autoregulating Volume, Load, rep targets, exercise
• Active Rests
• Missed Training and Training while Traveling
• Contest Prep Training

Volume Intensity & Freq.

• Volume, Intensity, Frequency and Execution
• How to measure volume and the dose response curve
• Should you train heavy or light?
• Should you train to failure?
• What are stimulating reps?
• How to count volume
• Picking your training Split

Exercise Selection x 2 Parts

• Managing the stimulus to fatigue ratio
• Ensuring you train the target muscle
• Matching the movement to your abilities
• Why bracing, stabilizing, and control are important factors
• Matching Strength and Resistance Profiles
• Multi joint vs single joint lifts pros and cons
• Lift execution
• Session and weekly exercise order planning
• Exercise variation planning

Progressions x 3 Parts

• Programming a Training Block
• Understanding Progressive Overload
• Volume Load Progression as a Gauge of Progress
• How to Progress Reps and Load
• How to Progress Effort
• How to Progress Set Volume
• Autoregulating Set Additions
• Lift Progression Trouble Shooting
• Progression During Contest Prep
• Progression During a PED Blast or Cruise

Autoregulation & Fatigue

• Fatigue Training Variables
• Assessing fatigue
• Volume Block Planning
• Deloading
• Introduction Weeks
• Autoregulating Volume, Load, rep targets, exercise
• Active Rests
• Missed Training and Training while Traveling
• Contest Prep Training

Periodization

• What is periodization
• Periodization models
• Yearly training plan (macrocycle)
• Post Show Programming
• Offseason Programming
• Precontest Programming

Module Summary

By the end of this module you will be extremely proficient in hypertrophy training and understand how to assess your clients needs for training, design a plan, monitor and adjust when needed for maximal output

Quiz

• Multiple choice
• Track your progress
• Discover areas that you may need to further review

More courses from the same author: John Jewett