The muscle building, metabolism boosting cheat sheet

An open letter to anyone who wants to build lean muscle mass for body composition and/or performance.

Due to time constraints, we often don't get to program everything we would like to in our daily WODs. So we program the biggest 'bang-for-buck' movements that will have the highest impact on overall strength, lean muscle mass, injury prevention, skill development and conditioning. 

For some of the athletes looking to develop more strength and hypertrophy gains in specific areas, we have developed a bodybuilding cheat sheet for them to follow. 

This is not us re-inventing the wheel here. These are basic strength and hypertrophy (muscle building) principles with an evidence based approach.

We have just put them into an easy to follow cheat sheet for extra programming or even to follow as your sole programming.