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Not Making Progress? New RCT: 'Personal Training' Sheds Twice as Much Body Fat and Quadruples Muscle Gains...

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Certainly not a photo from the study. I have to admit that I have never even remotely thought about hiring a personal trainer or coach. A mistake? Well, unlike the lives of the obese subjects in a recent study from the Western State Colorado University  (Dalleck. 2016), my life does not depend on it and still, with my tendency to always do too much instead of too little, I am almost certain that I would have made similarly larger strides towards my personal training goals as the sedentary male and female subjects in the previously alluded to recently published study. One important feature of both training protocols is that they implement periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! The 46 subjects were randomly assigned to one out of three experimental ...
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Step By Step Guide to Your Own Workout Routine - Part I: Fitting the "Right" Number Training Days, Rest Days, Strength and Conditioning Workouts Into Your Schedule

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Image 1: The foundation of every training plan is a realistic schedule. Your work, your private life, your training experience, your goals, all must be taken into account, when lay this foundation. I have been talking with Adelfo about his new training plan earlier today. In the course of our conversation I did realize that even for someone with his expertise it is not always easy to come up with a plan. In fact, his first "blueprint" reminded me of my post on the " (Over-)Motivational Roots of Overtraining " from last Sunday and your frequent requests for more practical information here at the SuppVersity . So, without forestalling Adelfo's up-coming blogpost with all the details on his new routine, I want to provide you with a more general guide on how to structure your workouts. As with the "Three Simple Rules of Sensible Supplementation", I will try to take you through a number of steps of which I believe that they are more or less universa...
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