: Focuses on weighted stretching and eccentric movements to trigger muscle damage.
: High-intensity, low-rep compound movements to build strength. HSP NUCLEUS OVERLOAD TRAINING PROGRAM AND EBOOK...
: High-rep, low-intensity sets to drive metabolic stress and "cell swelling". : Focuses on weighted stretching and eccentric movements
Increase intensity; 4 sets of 15-20 reps; push closer to failure. Weeks 7-8+ Drop frequency by 50-60%; allow "supercompensation" growth. Key Guidelines: 4 sets of 15-20 reps