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Herculean Bulking Program
Introduction
Getting Started (2:39)
What This Program Is All About (6:01)
Why Other Fitness Programs Failed You
Guiding Principles
Establishing a Secure Foundation
The Polarity Fitness Triangle (2:53)
The Training Foundation
Polarity Training Fundamentals (51:50)
The Core Exercises (12:52)
Strength Progression Method (6:02)
The Training Styles (2:20)
Strength Standards & Rate of Progress (6:13)
Training Diary (2:58)
How to Warm Up
The Long Road Is The Fast Road (3:53)
How to Set Up Your Training Cycles (5:47)
Exercise Technique & Tutorials (6:22)
The Workout Routines
Choosing Your Routine (1:31)
Warning (1:32)
2 Day Per Week Program
3 Day Per Week Program
Variety: Not The Spice of Life (5:54)
Training Customization: Working Around Injuries & Physical Limitations
Breaking Through Plateaus & Milking Your Cycles Dry
Time-Saving Routine (Super-Abbreviated Training)
The Nutrition Foundation
Polarity Nutrition Fundamentals (7:07)
Calorie Intake (5:35)
Protein Intake
Macronutrient Intake (2:19)
Rate of Weight Gain & Acceptable Fat Gain (5:45)
Meal Frequency and Distribution (4:27)
Full Tutorial: Calorie Tracking (20:32)
Uniform Eating (4:35)
Buying Food
Grocery Shopping Tour
Full Guide: How to Make Your Own Grocery List
Shopping on a Budget
Supplement Shopping Guide
Sleep, Recovery, & Stress Management
Guide to Recovery Management
Sleep: Maximizing Quality & Quantity (3:06)
Mindset Mastery
Meditation
Journaling
Cardio
The Problem With Intense Cardio
The Power of Walking
The Cardio Protocol
Measuring Progress
Tracking Progress
Eating Out Blueprint
Restaurant Guide
Holidays & Special Occasions
Alcohol Guide
Bonuses
Over 40 Protocol
Specialization Routines
Simple and Tasty Recipes
Stretching and Mobility Routine (17:16)
Resources
Exercise Tutorials
Polarity Fitness Social Communities
Conclusion
Weekly Cheat Sheet
Final Thoughts
How to Set Up Your Training Cycles
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