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    Hard Level Training:
    Hard Level Training:
    Hard Level Training:
    Ebook20 pages11 minutes

    Hard Level Training:

    By Fábio Fernando Dr Fernandes: Shark Blue

    ()

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    About this ebook

    Transform Your Body with Proven Training Systems Unlock your fitness potential with a diverse range of workout methods designed to maximize muscle growth, fat loss, and strength gains. From the Gironda 8x8 System to biotype-based routines and full-body training—these methods cater to all fitness levels and goals. Whether you’re an ectomorph looking to gain muscle mass, a mesomorph aiming to optimize your athletic build, or an endomorph working on fat loss, we’ve got a plan for you! The Gironda 8x8 Workout System What It Is: A high-intensity, high-volume training method designed to push your body to its limits. This system uses 8 sets of 8 reps with minimal rest (10-20 seconds) to target muscle growth, fat burning, and endurance. Why It Works: By keeping your muscles under constant tension and minimizing rest, the Gironda 8x8 maximizes hypertrophy, burns fat, and increases cardiovascular fitness. It’s perfect for those looking to make rapid gains in strength and muscle size, while also improving conditioning. Program Structure: Full-body workouts, split over 4 days, alternating muscle groups and exercises to ensure balanced development. It includes compound lifts like squats, deadlifts, and presses, paired with isolation exercises such as curls, lateral raises, and leg extensions. Benefits: Efficient, fast, and proven results. Perfect for anyone looking to break through plateaus or accelerate their progress. Biotype-Based Training Recognizing that we all have different body types, we ve adapted workout systems based on the three primary biotypes: Ectomorphs, Mesomorphs, and Endomorphs. Ectomorphs (Hardgainers) Characteristics: Naturally lean with difficulty gaining muscle. Higher metabolism. Training Focus: Heavy focus on strength training with longer rest periods and higher calorie intake. Sample Program: Day 1: Chest & Triceps Day 2: Back & Biceps Day 3: Legs & Shoulders Day 4: Active Rest/Low-Intensity Cardio Rest Periods: Longer rests between sets for optimal strength and muscle building. Mesomorphs (Naturally Athletic) Characteristics: Well-balanced physique, naturally muscular and responsive to training. Training Focus: A balanced mix of strength and hypertrophy training to maintain lean muscle and improve conditioning. Sample Program: Day 1: Chest & Triceps Day 2: Back & Biceps Day 3: Legs & Shoulders Day 4: Active Rest/Low-Intensity Cardio Rest Periods: Moderate rest for endurance and muscle building. Endomorphs (Rounder Physique) Characteristics: Naturally larger with a tendency to store fat. Training Focus: High-intensity cardio combined with strength training to burn fat and maintain lean muscle. Sample Program: Day 1: Chest & Back Day 2: Legs & Shoulders Day 3: Cardio & Abs Day 4: Active Rest Day 5: Arms Rest Periods: Shorter rests and more cardio to enhance fat burning. Full-Body Workouts These routines are perfect for individuals looking to train their entire body in one session. With a variety of exercises focusing on compound movements, full-body workouts build strength, muscle mass, and improve conditioning. Sample Full-Body Routine: Day 1: Chest & Triceps Bench Press, Chest Fly, Tricep Dips, Tricep Pulley Day 2: Back & Biceps Deadlifts, Chin-ups, Barbell Row, Lat Pulldown Day 3: Legs & Shoulders Squats, Leg Press, Shoulder Press, Lateral Raises Day 4: Active Rest or Light Cardio This structure ensures that you’re hitting all major muscle groups consistently throughout the week, promoting balance and overall strength. Full-body training is efficient for fat loss while building muscle and increasing endurance. High-Volume Training (8x8 Style) If you’re looking for intensity, 8x8 training is ideal. Performing 8 sets of 8 reps per exercise keeps the muscles under tension for a longer period, which can result in greater hypertrophy and endurance. Here’s a breakdown of how to structure your workouts: Full-Body Training with high-volume intensity. Alterna
    LanguageEnglish
    PublisherClube de Autores
    Release dateFeb 12, 2025
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      Book preview

      Hard Level Training: - Fábio Fernando Dr Fernandes: Shark Blue

      Training and Split for Beginners, Intermediates, and Advanced

      Use any app to check each exercise and understand the range of motion. If necessary, watch various videos available on the internet featuring renowned athletes or coaches.

      At the end of the ebook, you will find an explanation for each exercise. However, it is essential to see them in practice or through videos.

      AB Split (Upper / Lower Body)

      Monday: Upper Body

      Bench Press

      Pull-up or Lat Pulldown

      Shoulder Press

      Barbell Curl

      Triceps Pushdown

      20-30 minutes of cardio (light running, elliptical, or cycling)

      Thursday: Lower Body

      Squat

      Deadlift

      Leg Press

      Leg Extension

      Leg Curl

      20-30 minutes of cardio (light running, elliptical, or cycling)

      for more intense repeat the A and B or just make cardio next days.

      ABC Split (Chest / Back / Legs)

      Monday: Chest

      Incline Bench Press

      Flat Bench Press

      Dumbbell Fly

      Pullover

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