다운로드 PHAT Workout

다른 한편에서는 원활한 경험을하려면 파일을 장치에 다운로드 한 후 파일을 사용하는 방법을 알아야합니다. APK 파일은 Android 앱의 원시 파일이며 Android 패키지 키트를 의미합니다. 모바일 앱 배포 및 설치를 위해 Android 운영 체제에서 사용하는 패키지 파일 형식입니다.
네 가지 간단한 단계에서 사용 방법을 알려 드리겠습니다. PHAT Workout - Power Hypertrophy Adaptive Training 귀하의 전화 번호.

1 단계 : 다운로드 PHAT Workout - Power Hypertrophy Adaptive Training 귀하의 기기에서

아래의 다운로드 미러를 사용하여 지금 당장이 작업을 수행 할 수 있습니다. 그것의 99 % 보장 . 컴퓨터에서 파일을 다운로드하는 경우, 그것을 안드로이드 장치로 옮기십시오.  

2 단계 : 기기에 타사 앱 허용

설치하려면 PHAT Workout - Power Hypertrophy Adaptive Training 타사 응용 프로그램이 현재 설치 소스로 활성화되어 있는지 확인해야합니다. 메뉴 > 설정 > 보안> 으로 이동하여 알 수없는 소스 를 선택하여 휴대 전화가 Google Play 스토어 이외의 소스에서 앱을 설치하도록 허용하십시오.

3 단계 : 파일 관리자로 이동

이제 위치를 찾으십시오 PHAT Workout - Power Hypertrophy Adaptive Training 방금 다운로드 한 파일입니다.
일단 당신이 PHAT Workout - Power Hypertrophy Adaptive Training 파일을 클릭하면 일반 설치 프로세스가 시작됩니다. 메시지가 나타나면 "예" 를 누르십시오. 그러나 화면의 모든 메시지를 읽으십시오.

4 단계 : 즐기십시오

PHAT Workout - Power Hypertrophy Adaptive Training 이 (가) 귀하의 기기에 설치되었습니다. 즐겨!

개발자 설명

PHAT Stands for Power, Hypertrophy, Adaptive Training. It is the best all around 5 day split workout, hitting every main muscle group. We put together this app so that you can follow along and make it easy to maintain and track your goals. Here is what you can expect from the PHAT Workout app: - Track your muscle building progress - Adjust weights to fit your needs - Keep pace with our rep timer - Adjust reps as necessary - Add additional sets - HIIT workouts to supplement for losing fat - View workout history to continue linear progression - View illustrations for every workout necessary - Warmup reps There are multiple forms of the PHAT program but the basic principles are the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training. Power Days During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and squat will involve significant hamstring recruitment), calves, shoulders, and arms. Hypertrophy Days On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement. We think you will really enjoy the PHAT Workout on your bodybuilding journey.