TLDR: Strength and making progress in the compound movements are everything
In the ebook, Jason Ferruggia covers the main aspects of training to get bigger: heavy compound movements at low-moderate reps (5-8), explosive concentric phase, rest periods, periodization, training length, and frequency.
For beginners, he advocates focusing on the big 4 lifts: squat, bench press, overhead press, and deadlifts, for high frequency, will drive neural adaptations the fastest for beginners. Full body sessions are not as brutal to beginners as they lack the efficiency to recruit great amounts of motor units, and therefore is easy for them to recover from these sessions. Frequent exposures of the movements will also perfect their form.
As for intermediate and advanced lifters, he writes programs in a phasic rep structure. There are generally 3 phases, 8 rep phase, 5 reps and 3 reps. The main movements are done in these rep ranges throughout the phase and at week 4, the lifter is supposed to find a rep max. Accessory work is done after the main lifts and at a moderate 2-3 sets of 6-8 reps.
Each week the program will have 3 mandatory strength workouts plus 1 more optional workout. Each strength workout would take around 30 minutes. There are also 1-2 conditioning workouts each week, which are 15-30 minutes each.
- Different programs for different stages
- Phasic structure, progress-driven
- Good for people in a hurry
- May not be sufficient volume for volume junkies
- May not have sufficient frequency in the main lifts for intermediate and advanced lifters