Hi guys, First, I want to introduce myself a bit. I am a 19 years old from Germany ( sorry for my english) who is lifting weights since two years. In the first year I haven´t had a program and lifted 2-3x per week with bad nutrition ( not tracking calories and protein, suboptimal food choices). I…

try the strenght training for natural lifter that christian just post ?

If you want to split your year like that, search the four seasons of training by Christian on his site Thibarmy, this should interest you, it even has sample programs for each “season”

Purchase type 2a program on thib army

[image] nickj_777: Purchase type 2a program on thib army I believe he is a Type 3, unless it’s the language barrier that misleads me

Thank you for answering. Yes, I see myself as a Type-3. Assuming that I choose one program, how should I change when it is finished? I mean how do I maintain my strength qualities when I‘m focusing on hypertrophy and anaerobic capacities? And make this approach sense? (splitting the year in 3 pha…

Youll definitely be in shape doing CTs high frequency bodybuilding program on thibarmy.

[image] nickj_777: Youll definitely be in shape doing CTs high frequency bodybuilding program on thibarmy. Yep, that is a good recommendation for a Type 3 with his goal

Is it on T-Nation too? Then, should I switch between the high frequency training and a strength program after 3months? Like that: 3months strength-3months hypertrophy-3 months strength- 3 months hypertrophy Can I use the high frequency training to improve anaerobic endurance?

Sorry but I don’t want to buy a program. Are there other programs that fit to my goals( and are free)?

Program for Improving Strength, Hypertrophy and (an)Aerobic Endurance

Training

darrenx August 7, 2018, 4:55pm 12

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Program for Improving Strength, Hypertrophy and (an)Aerobic Endurance

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