Advanced Training Principles

When you pass the beginner level, your body needs stronger stimuli to grow.

Progressive Overload Principle

In this method, you must increase one of the training variables every session or every week:

• Weight: Lifting heavier
• Reps: Doing more reps with the same weight
• Sets: Increasing training volume

Nutrition for Pros

Without enough protein, hypertrophy is impossible.

1. Protein: 2 grams per kg of body weight
2. Carbohydrates: The main fuel for intense workouts
3. Fats: For hormonal health

"There are no shortcuts. Only consistent and smart effort."

Sample Program

This is a sample chest workout:

• Barbell Bench Press: 4 sets of 8-12 reps
• Dumbbell Incline Press: 3 sets of 10-12 reps
• Cable Fly: 3 sets of 15 reps