If you start looking for information on training (whether through literature, internet, instructors or any other source) than in short time you’ll find that there is pretty much consensus regarding aerobic training and total chaos concerning anaerobic (strength) training. It many cases the advices and training systems are opposite to one another. For instance: some say do many (12-20) sets (high volume training) for each muscle while others recommend few (1-5) sets (low volume training) for each muscle. Moreover members from each camp present argumentations why their and only their system works. It gets even more confusing when you see people from both camps that achieved results while training according to their system. As result, many people start thinking that there is no system or that it’s all individual (depending on your genetics). But the system does exist. As I already mentioned in introduction I’m using a model that was built by Vadim Protasenko.

In this site only conclusions of this model will be presented.
But before going to the conclusions I’d recommend reading the basics chapter that will present common terminology (that will be also used in the model conclusions chapter).