This is a digital edition Overcoming Gravity Advanced Programming e-book (PDF and ePUB) with no DRM or restrictions. Please don't pirate as it affects creators negatively (my story).

Overcoming Gravity 2nd Edition (physical book; digital edition) is great at what is does: Help beginners and intermediates learn how to construct routines based on underlying scientific strength training principles to work toward high level upper body strength exercises. Since that book's release there have been tons of videos and tutorials on Youtube, Instagram, and other platforms on many different exercises and progressions. Progressions are aplenty, but good advice for advancing with good consistent progress is still lacking in many cases.

One of the big reasons why people are still unable to reliably progress is because of their lack of knowledge on the fundamentals of programming. I initially wrote several chapters in Overcoming Gravity 2nd Edition to help people with that. Those are:

• Chapter 5: Intro to Programming, Attributes, and the Hierarchy of a Routine
• Chapter 10: Methods of Progression
• Chapter 12: Mesocycle Planning
• Chapter 17-20 - Untrained beginner, Trained Beginner, Intermediate, and Advanced Routine Construction and Progression

However, even when reading through these chapters it is still difficult to understand more advanced programming concepts without more explanation and experience. This e-book is one I put together to break down the fitness-fatigue model and use it to explain how to understand and implement different periodization models with reference to concepts like the popular article by Renaissance Periodization Training Volume Landmarks for Hypertrophy.

I included the Table of Contents in the above image so you can take a look at all of the concepts covered in the book. It's broken down into 6 different sections:

1. Reviewing the basic nature of periodization and understanding fitness and fatigue
2. Understanding the advanced fitness and fatigue model and basic fitness landmarks for adaptations
3. An overview of the 3 groups of periodization models and their various pros and cons along with basic examples
4. A deeper dive into the 3 groups of periodization models with in-depth examples on how to make programs with advice
5. Describing many of the different fatigue mitigating techniques (not to be confused with progression techniques) that allow one to continue to progress taking into account the simultaneous nature of fitness and fatigue during a mesocycle
6. Laying down a basic framework to implement any of the periodization methods in any of the different types of splits or methods you choose to design your own programs

Overcoming Gravity 2nd Edition mostly did a cursory look at linear sequential, undulating sequential, concurrent, and conjugate programming, but this book delves deeply into the theory and practice behind all of the different models.

I hope you guys enjoy!