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Unf*ck Your Program
Introduction
NEW: Share the Gains
The Base Plan
The Problem With Programming (4:44)
The Dead Zone
Setting Goals (5:50)
Unfuck Your Program
What Training Does (4:56)
Training & Stress (2:46)
The Power of Periodization (6:29)
Frequency & Variation (7:47)
Supplemental Training
Planning Your Training Cycle
Making Small Changes
Advanced Unfucking
Short-Term Effort Regulation (10:58)
Long-Term Effort Regulation (3:48)
Finding the Magic Exercises (6:34)
Advanced Programs (5:09)
Unfuck Your Diet
Bodybuilding Versus Powerlifting (4:28)
Peri-Workout Nutrition
Supplements
Cutting Weight
Unfuck Your Cycle
Q&A With Ben
PEDs: An Overview (3:37)
AAS & Individual Response (2:20)
How To Get Bloodwork
Bloodwork: Don't Panic (10:32)
My Sample Cycles (7:40)
Unfuck Your Meet Prep
Introduction (1:18)
The Goals of a Good Peaking Cycle
"Prep" Versus Other Types of Training
Planning a Peak (5:22)
Dealing With Uncertainty and Change
Advice for Meet Day
The Plans
Dealing With Adversity
Injury & Illness Management
Recovering from Unplanned Overreaching (6:51)
Deload Options
Responding to Difficult Life Situations (6:07)
Flex Days (2:55)
Bonuses
Enhance Your Recovery
Cardio & Conditioning
Dealing with Bad Workouts (4:02)
Mental Training
MASS: A Free Issue
UYBB: A Free Sample (5:39)
Dealing with Bad Workouts
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