Synergy Strength- Split

The Ultimate at Home Workout System

What you'll learn

Building Muscle

Burning Fat

Improving Athletic Performance

Eating to Support Health and Fitness Goals

Increasing Strength

Training Cardiovascular Fitness

Designing Workouts

Using Advanced Exercise Methods

Recovering from Joint Pain and Injury

Requirements

Suitable for beginner and advanced trainees alike

No specialized equipment required.

No gym access needed.

Approximately a one hour per week time commitment for best results.

Description

Synergy Strength Split is a one-of-a-kind exercise program. As with all of the Synergy Strength programs. It is based on Synergy Sets, a seamless combination of the best resistance training methods. The result are workouts that accomplish in minutes what gym goers spend hours trying to achieve. And you’ll get these results without the same risk of injury that is associated with traditional resistance training methods. And, for those of you with a history of resistance training, the Synergy Set approach will change how you understand exercise. It will also fix that joint pain you’ve been struggling with, and bulletproof those joints so you don’t have to worry about them any more.What differentiates the Split program from the rest of the Synergy Strength catalog, however, is its flexibility. This program includes four different workout splits—ways to structure your workouts. Alongside these splits, you will find a library of exercise tutorials covering the most effective exercises for each body part all designed using the Synergy Set approach. The result is endless possibility. You might stick with one split and mix up the exercises each time. Or you might find the exercises you like and change up the split every few weeks. The result is that you have a lifetime of exercise options in a single program.  Every time things begin to feel a bit stale, you can switch them up, re-energize your routine, and give your progress a boost.Any program can teach you a workout. This program will teach you how to design your own workouts.

Overview

Section 1: Introduction & Preliminaries

Lecture 1 Introduction

Lecture 2 The Program

Lecture 3 Why Focus on Muscle?

Section 2: Nutrition & Supplementation

Lecture 4 Introduction

Lecture 5 Diets

Lecture 6 Macronutrients

Lecture 7 Nutrition Guidelines

Lecture 8 Fat Loss and Muscle Gain

Lecture 9 Recomposition

Lecture 10 Hydration

Section 3: Exercise

Lecture 11 Introduction

Lecture 12 Building Muscle

Lecture 13 Hypertrophy Formula

Lecture 14 Activity, Not Cardio

Lecture 15 Exercise Modalities

Lecture 16 Overcoming Isometrics

Lecture 17 Dynamic to Failure

Lecture 18 Yielding Isometrics

Lecture 19 Tension Stretching

Lecture 20 Timed Static Contraction

Lecture 21 Breathing

Lecture 22 Synergy Set Explanation

Lecture 23 Other Workout Recommendations

Lecture 24 Incidentals

Lecture 25 Incidentals Demonstration

Section 4: The Workouts

Lecture 26 The Workouts

Lecture 27 Equipment

Lecture 28 Why Splits?

Lecture 29 Notes on Workout Design

Lecture 30 Frequency

Lecture 31 Advanced Training- Intensifiers

Lecture 32 Advanced Training- Specializations

Section 5: The Push-Pull-Legs Split

Lecture 33 Push-Pull-Legs Split Explanation

Lecture 34 Push-Pull-Legs Blueprint

Lecture 35 Sample Push Workout

Lecture 36 Sample Pull Workout

Lecture 37 Sample Legs Workout

Section 6: The Upper-Lower Split

Lecture 38 Upper-Lower Split Explanation

Lecture 39 The Upper-Lower Blueprint

Lecture 40 Sample Upper Workout

Lecture 41 Sample Lower Workout

Section 7: The Naturally Intense Split

Lecture 42 Naturally Intense Split Explanation

Lecture 43 The Naturally Intense Blueprint

Lecture 44 Sample Legs Workout

Lecture 45 Sample Back and Shoulders Workout

Lecture 46 Sample Chest and Arms Workout

Section 8: The Bodypart Split

Lecture 47 Bodypart Split Explanation

Lecture 48 The Bodypart Blueprint

Lecture 49 Sample Workout- Chest

Lecture 50 Sample Workout- Back

Lecture 51 Sample Workout- Legs

Lecture 52 Sample Workout- Arms

Lecture 53 Sample Workout- Shoulders

Section 9: Exercise Library

Lecture 54 Introduction

Section 10: Chest

Lecture 55 Pushup

Lecture 56 Chest Dip

Lecture 57 Chest Fly

Lecture 58 Svend Press

Lecture 59 Reverse Press

Lecture 60 Barrel Press

Lecture 61 Front Raise

Lecture 62 Reverse Incline Press

Section 11: Back

Lecture 63 Single Arm Row

Lecture 64 Dead Fish

Lecture 65 Alternating Row

Lecture 66 Two Hand Row

Lecture 67 Pullup (Floor)

Lecture 68 Pullup (Bar)

Lecture 69 Pullover (Floor)

Lecture 70 Pullover (Chair)

Lecture 71 Jefferson Curl

Section 12: Shoulders

Lecture 72 Triangle Raise

Lecture 73 BTN Press

Lecture 74 Shoulder Press

Lecture 75 Pull Apart

Lecture 76 Upright Row

Lecture 77 Face Pull

Lecture 78 Divebomber Pushup

Lecture 79 Hindu Pushup

Lecture 80 Iron Tyson Pushup

Section 13: Quads

Lecture 81 Squat

Lecture 82 Sissy Squat

Lecture 83 Horse Stance

Lecture 84 Nordic Extension

Lecture 85 Heels Elevated Squat

Lecture 86 Wall Squat (Timed Static Contraction)

Section 14: Posterior Chain

Lecture 87 SL Deadlift

Lecture 88 Romanian Deadlift

Lecture 89 Hip Thrust

Lecture 90 Hamstring Curl

Lecture 91 Reverse Bridge

Lecture 92 Frog Bridge

Lecture 93 Nordic Curl

Section 15: Single Leg

Lecture 94 Bulgarian Lunge

Lecture 95 Slider Lunge

Lecture 96 Lunge

Lecture 97 Elevated Lunge

Lecture 98 Skater Squat

Lecture 99 KOT Lunge

Lecture 100 Side Lunge

Section 16: Biceps

Lecture 101 Biceps Curl

Lecture 102 Hammer Curl

Lecture 103 Reverse Curl

Lecture 104 Rotation Curl

Section 17: Triceps

Lecture 105 Triceps Pressdown

Lecture 106 Skullcrusher

Lecture 107 Triceps Extension

Lecture 108 Triceps Dip

Lecture 109 Cobra Pushup

Section 18: Abdominals

Lecture 110 Ab Slider

Lecture 111 Active Plank

Lecture 112 Side Plank

Lecture 113 Roll Up

Lecture 114 Hollow Body

Lecture 115 Vacuum Twist

Section 19: Shotgun Muscles

Lecture 116 Bottle Squeeze

Lecture 117 Wrist Curls

Lecture 118 Calves

Section 20: Advanced Training Methods Demostrated

Lecture 119 Rest Pause

Lecture 120 Drop Sets

Lecture 121 Three Range Reps

Lecture 122 Pause Reps

Lecture 123 Plyo Reps

Section 21: Conclusion

Lecture 124 What Next?

Lecture 125 Thank You!

This exercise program is appropriate for beginner and advanced trainees alike.,For those new to exercise, this program will introduce the most effective, efficient, and safest methodologies in an easy to understand way.,For experienced exercisers, this course will teach you a new approach to resistance training that will improve your results while healing and strengthening your joints.,Those with little time for exercise will find the most efficient exercise program available.,Those with little to no equipment or gym access will find an exercise program that can be done at home with everyday items (e.g. towels and chairs)