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What will you find in this book? A whole year of training, structured in a scientific way to make you progress in your goals: whether they are weight loss, mass, strength. For the beginner and the advanced. Training for those who start or resume activity. 12 weeks of progressive training for those who resume or start training Protocol for force 8 weeks of training to scientifically increase strength. Protocol for hypertrophy 12 weeks of training aimed at muscle hypertrophy, with precise progressions in loads and volumes. Aerobic activity Tips and procedures for combining training plans and aerobic activity. Lockdown Training during the lockdown, what exercises. Justification Tips and practices on how to keep motivation and focus on the goal high. Some topics covered Initial protocol for beginners. Strength Increase Phase. Muscle mass increase phase. Recovery phase. Aerobic activity. Lockdown tips. Maintain Motivation. Bonus: Working out during your lunch break. Who is this book for A full year of training to improve your physical appearance: increase strength, increase muscle mass, lose weight. Personal Trainer Training plans for strength, mass and weight loss from which to take inspiration. For those who want to lose weight A scientific journey that will accompany you towards your new physique For those who want to gain muscle mass Specific and scientific protocols for muscle mass gain For those who want to start exercising Training plans designed for those who start or resume physical activity, structured in a scientific way. The Author Andrea Raimondi is a certified Personal Trainer, specialized in slimming and body recomposition. Writer of books on fitness and body recomposition such as Natural Bodybuilding and body recomposition and Diet and Fitness . You will find the detail of my training protocol lasting a total of 52 weeks, 12 months of training, at the end of which it is possible to continue, resuming a certain phase that better fit your needs. This macrocycle is divided into four main phases: a break-in or adaptation phase lasting 8 weeks suitable for those who have just started training or for those who resume activity after a period of rest. This is followed by an 8 weeks strength phase in which we try to increase overall strength. After the strength phase, very expensive for the body, follows a recovery phase lasting 4 weeks. The last mesocycle of the protocol consists of the hypertrophy phase lasting 12 weeks, in which the workouts will be aimed at gaining muscle mass. At the end of the period of hypertrophy it is good to insert a recovery period of another 4 weeks. At this point you have to decide based on your goals and restart with a cycle of strength or with another cycle of hypertrophy. In first case restart 8 weeks of strength phase, 4 weeks of recovery and another 8 weeks of strength phase. If your goal is hypertrophy you can continue with 12 weeks of hypertrophy protocol and 4 weeks of recovery protocol.