TISL-4: High-Performance Muscle Gaining Technique

TISL-4 is a highly effective method for building muscle mass, consisting of four cycles (each lasting one week): heavy weight training, high-intensity training, moderate weight training, and light weight training.

The load is reduced during the second and fourth weeks, allowing the body to rest and recover from the stress incurred during the first and third weeks, but the muscle-building process does not stop.

The method allows for practically any split, but dividing training into 4 days is considered most effective. It is recommended to perform the split by alternating two training days with one rest day.

No additional exercises should be included in the training program during this cycle – the main goal is to work with heavy weights on compound exercises.

For each exercise, all sets are performed with the same weight. Aim to do as many repetitions as possible per set, but not to failure, and the number of repetitions per set must not exceed six.

If you can complete six repetitions across all four sets, you should increase the weight next time.

Rest between sets should be between two and five minutes – you must wait until your body is physically ready. The goal of this cycle is to lift heavy weights, so full rest between sets is essential – no rushing.