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Please do not share it outside of elib.tech They deserve to get many customers so please do not upload it to public trackers. Thank you.https://www.liveexercise.comhttps://www.youtube.com/watch?v=Zg0KREzOqu4Chiseled Program 11 (ep. 187 to 202) – Difficult – Cardio AccelerationCardio Acceleration – This series takes advantage of pairing cardio with resistance training. True cardio acceleration introduces a cardio movement after every resistance training set. We are going to ease into it for this program, so we will sometimes do cardio moves after two super set exercises and sometimes after four exercises. Cardio acceleration is beneficial because it helps to quickly bring oxygen rich blood back to the muscles, after resistance training sets. So, your muscles will recover faster for the next resistance training set. The additional benefit is an increase in burned calories.Chiseled Program 12 (ep. 203 to 218) – Difficult – Hit It AgainHit It Again – This program is called “Hit It Again” and it will probably be unlike anything that you have ever done, and contrary to everything that you have ever learned about training. Typically people space muscle group workouts by several days to let the muscles repair. In this program we do the opposite. Studies have shown that the day after a hard muscle group workout your cortisol levels are lower, therefore creating an environment for better muscle growth. We take advantage of this by hitting the same muscle group again the very next day, however, with a different repetition range. You will not believe how well this works, enjoy!Chiseled Program 13 (ep. 219 to 236) – Moderate – PeriodizationPeriodization – Liveexercise defines periodization as a methodical increase in repetitions or resistance for each resistance training exercise, over a specific period of time. In this case the period of time is a month. So, you will be required to increase your reps or resistance per each set from workout to workout. The goal is to push yourself beyond your mental limitations. If you do the same number of reps and use the same reistance for every workout, your body will not change. However, if you are using more resistance and performing more repetitions for each set at the end of four weeks, your muscles have adapted to the increases in stress. How will they adapt? By getting bigger and stronger!Chiseled Program 14 (ep. 241 to 257) – Difficult – Decreasing FrequencyDecreasing Frequency – This program is called decreasing frequency because with every passing week for the month, you will train each muscle group less often. You will start by working each muscle group 3 times in week one. By week four you will work each muscle group just once. So as the month progresses, training frequency decreases as training volume and intensity per workout increase. The point of this type of program is to keep your muscles a little “off balance” so that they never get used to the routine. By doing this you can work the muscles harder, thus producing better results.Chiseled Program 15 (ep. 258 to 275) – Difficult – Mirror TrainingMirror Training – This program mixes up the typical sets structure for muscle groups.  For each muscle group we will be performing 3 exercises. For most muscle groups we will start with mutli-joint exercises and then move to single joint exercises. Once we have completed 2 sets for every exercise, we execute additional sets of each exercise in reverse order, using the same resistance we used the first time through. The goal of this type of routine is to keep the workout new an interesting, which is essential to reduce boredom and maintain intensity.Chiseled Program 16 (ep. 276 to 291) – Extreme – 4 Minute Muscle4 Minute Muscle – This program is a doozy! Instead of counting sets per exercises you do each exercise for 4 minutes (using a resistance that allows you to get about 15 reps, but less than 20 on the first set), trying to complete as many reps as possible. The goal is to complete at least 40 reps. The goal after 3 or 4 weeks is to increase the reps to complete at least 60 reps with the same resistance in those 4 minutes. The purpose of this training method is to push the muscles past their point of failure and beyond. If you have never felt soreness from a resistance bands workout – get ready, here it comes!Chiseled Program 17 (ep. 292 to 307) – Difficult – Isometric Static HoldIsometric Static Hold – This series utilizes isometrics to challenge the muscles beyond normal sets of consecutive reps. Isometric (static holds) will make the muscles stronger and more powerful. We will create this within each set by performing 15 repetitions and THEN a static hold (hold the contraction) for 20 seconds. After the 20 seconds is complete we will perform an additional 2 repetitions. The extra 2 repetitions are added to push the muscles past their limits. At the end of the isometric hold the muscle should be begging for relaxation, however, we will push it just a bit harder. Pushing the muscle beyond exhaustion and failure is what will lead to significant changes to the muscle. This series also includes extra training for some of the typical weak point muscles, with a new muscle targeted every week.Chiseled Program 18 (ep. 312 to 329) – Moderate – PeriodizationPeriodization – Liveexercise defines periodization as a methodical increase in repetitions or resistance for each resistance training exercise, over a specific period of time. In this case the period of time is a month. So, you will be required to increase your reps or resistance per each set from workout to workout. The goal is to push yourself beyond your mental limitations. If you do the same number of reps and use the same resistance for every workout, your body will not change. However, if you are using more resistance and performing more repetitions for each set at the end of four weeks, your muscles have adapted to the increases in stress. How will they adapt? By getting bigger and stronger!Chiseled Program 19 (ep. 330 to 345) – Difficult – Cardio AccelerationCardio Acceleration – This program takes advantage of combining cardio exercise with resistance training. So, you will perform a cardio movement after every resistance training set. Cardio acceleration is beneficial because it helps to quickly bring oxygen rich blood back to the muscles, after resistance training sets. So, your muscles will recover faster. The additional benefit is an increase in burned calories.  We will also be implementing variable rep speeds to challenge the muscle even further. In week one we will perform 4 reps fast, 4 reps slow and 4 reps regular speed, for every exercise. Each week we will increase the reps numbers by one so on week four we will be performing 7 reps fast, 7 reps slow and 7 reps regular speed. The goal is to perform these additional reps with the same or more resistance.Chiseled Program 20 (ep. 346 to 363) – Difficult – Preexhaust/Power UpPreexhaust / Power Up – This program is designed to preexhaust the muscle with sets of continuous reps for 15 seconds. These timed reps will be performed at the beginning of the workout. Then once the muscles have been worked to the limit, we will perform sets with low repetitions and heavy resistance. The goal is to work the muscle at the beginning of the set so that you cause them to be fatiqued. Then once they are fatitued you over load them with resistance. By zapping the energy in the muscle at the beginning of the set your muscle will be forced to recruit as many of the fibers as possible to complete the heavy reps portion. So, you will cause the muscle to work differently, which can lead to fantastic results.