Includes advanced methods like "Myo Reps" and activation sets to increase metabolic stress and fiber recruitment in later phases. Template Contents & Customization
The template supports training from 1 to 5 days per week, allowing users to fit specialization into their existing schedule. JPS-Arm-Specialisation-12-Week-Template.rar
The Excel template automatically calculates volume load, estimated one-rep max, and "hypertrophic reps" (effective reps for muscle growth) based on user input. Includes advanced methods like "Myo Reps" and activation
Created by a team of sports scientists and physique coaches to ensure optimal volume, frequency, and intensity for arm growth while maintaining other major muscle groups. Created by a team of sports scientists and
Rather than fixed percentages, the program uses Reps in Reserve (RIR) . This allows you to adjust the weight daily based on your actual performance and recovery levels.
The 12-week schedule is split into two distinct phases. Phase one (Weeks 1–6) focuses on foundational volume, followed by a deload in Week 7. Phase two (Weeks 8–12) introduces variations in exercise order and higher repetition ranges to push through plateaus.