Welcome to the Resource Page For Ignition Protocol.
Your central location for videos and clickable links to enhance your experience while following the program.
Included on this page:
Clickable links to lower body exercise demonstrations
Clickable links to upper body exercise demonstrations
Clickable links to abdominal exercise demonstrations
Bibliography for Ignition Protocol
Lower Body Exercises:
Upper Body Exercises:
Relevant Studies Used to Create Ignition Protocol
5) This study (Kevin D. Hall et al 2016) comes to the same conclusion. It’s a favorite of mine because the subjects were in a metabolic ward and the calories/activity levels were tightly controlled, this is about as air tight as a study gets. Once again, if calories are controlled and protein demands are met, it doesn’t matter if you lower carbs, fat, or a little of both.
14) Meta-analysis of studies (Schoenfeld et al. 2016) performed on training frequency (how many times per week a muscle group is trained) concludes 2x is superior to 1x per week.
15) This study (Schoenfeld et al. 2015) concludes total body 3x per week is superior for strength than splitting up body parts and training them 1x per week (typical bro split).
19) Study showing muscle hypertrophy is directly related to volume (amount of sets). The more you do, the more results you get. (Schoenfeld B 2018). Great study that proves the more training you provide a specific muscle group, the more it will grow. A popular hypothesis from researchers and coaches is that for the time restricted trainee, splitting training up by using total body routines more frequently throughout the week is a great way to maximize the effectiveness of each set performed.