In this guide, you will learn about the white room workout plan that turned Ayanokoji into the masterpiece.

Join my discord community: [ Ссылка ]

Timestamps:
0:00 Intro
1:12 Tool 1: Soleus Push-Ups
1:40 Tool 2: Heat and Cold Contrast
2:15 Tool 3: Breathing
2:44 How many reps and sets are optimal?
3:14 What rest time is optimal?
3:49 Day 1: Long Endurance Workout
4:26 Day 2: Leg Resistance Training
5:20 Day 3: Rest Day
5:33 Day 4: Push and Pull Day
6:02 Day 5: Moderate Intensity Cardiovascular Training
6:33 Day 6: HIIT (High Intensity Interval Training)
7:06 Day 7: Arms, Neck and Calves Resistance Training
7:21 You got this, bro


Sources:
-Andrew Huberman: Huberman Lab Podcast Episode 94

-Andrew Huberman: Huberman Lab Podcast Guest Series with Dr. Andy Galpin

-Renaissance Periodization: Why Tracking Your Rest Times Between Sets Is A Terrible Idea

свернуть