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♦ How to Build a Great Physique, Part 2 ♦

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Surf’s up!! Scott applies a surfing analogy to explain program design and mastery for muscle hypertrophy and physique development.

♦ Surf the curve, then ride the wave ♦

• Optimum muscle development benefits come once a workout program is mastered, but you first must “paddle out into the water.”

• “Surfing the [reps] curve” requires first getting into a program for a while.

• Once “in the water”, the trainee can then “surf the curve” of rep ranges, based on the program goal.

• The physique athlete shouldn’t be concerned about their “weights going up.”

• Muscle hypertrophy (bodybuilding) programs and rep ranges aren’t the same as for powerlifting or strength.

• No single rep range is best all by itself.

♦ Rep ranges: 6-8 || 8-10 || 8-12 || 12-15 || 15-20 || and 20.

• The purpose of the program influences the rep range.

• Program mastery becomes possible after a few weeks of following it.

E.G, Scott followed Hardgainer Solution for two years.

• It takes time to get familiar with a program before mastering it becomes possible.

• Using the surfer analogy, “riding the wave” refers to the mastery phase. Mastery is when most adoptive benefits become evident.

• Don’t abandon a program too early and move on to another before you reach the mastery phase.

• Programs operate over three realms of time: immediate, residual and cumulative:

- Immediate refers to today’s workout,

- residual refers to recovery and short term, and

- cumulative refers to the overall, longer time frame of the program.

• Think in terms of whole workout programs instead of individual workouts.

• Personal trainers especially should check out Scott’s Program Design Masterclass:

https://scottabelfitness.com/program-design-masterclass/

**Special Offer - Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution:

http://hardgainersolution.com/free/