GNL Rotational System

The GNL rotational system rotates 3 muscle groups per workout (1 hour to 1½ hours duration). An example weekly arrangement:

Reasons Why:

1. Intelligent approach to prevent over-emphasis or overtraining of any muscle group.
2. Allows the user to train with a higher intensity level to maximize hypertrophy and strength gains.
3. Requires the user to use long-term planning (training log). Designing a program training log is a motivational tool to track user progress and also answers questions as to how the individual responds to a training program.

How the Five Steps are Applied:

1. Pectorals, latissimus dorsi and quadriceps are larger muscles, so they must be given priority. Employ exercises for only one larger muscle group each workout.
2. Train 2 smaller muscle groups with 1 larger muscle group.
3. Utilize a push-pull system to prevent fatigue of assistive and stabilizing muscles.
4. Do not be paralyzed by a weekly calendar; rather look at the days/dates monthly or longer and incorporate a rotational system.
5. The beauty of this system is that it can be used in conjunction with any other training system.

• 3 muscle groups per workout; 1–1½ hours duration.
• Only one larger muscle group (pecs, lats, or quads) per workout, paired with 2 smaller groups.
• Uses a push-pull system to spare assistive/stabilizing muscles.
• Relies on long-term (monthly+) planning and a training log.
• Can be combined with any other training system.

• push-pull — built into step 3 to prevent stabilizer fatigue.
• split-routine — both distribute body parts across days.
• variation-of-training / periodization — long-term planning prevents overtraining and plateaus.
• muscle-hypertrophy — higher intensity per group maximizes hypertrophy.