Opening the iTunes Store.If iTunes doesn’t open, click the iTunes icon in your Dock or on your Windows desktop.Progress Indicator
Opening the iBooks Store.If iBooks doesn't open, click the iBooks app in your Dock.Progress Indicator

iTunes is the world's easiest way to organize and add to your digital media collection.

We are unable to find iTunes on your computer. To download the free app XFT Strength Training Guide by Xiao Yao, get iTunes now.

Do you already have iTunes? Click I Have iTunes to open it now.

I Have iTunes Free Download
iTunes for Mac + PC

XFT Strength Training Guide

By Xiao Yao

Open iTunes to buy and download apps.


xDev Studios presents the XFT Strength Training Guide! This application will guide you on constructing an effective, efficient and intense workout.

The twelve chapters presented cover topics ranging from the principles of increasing the intensity of a workout to repetition and set theory to plateaus and overtraining. Listed below are the chapters:

CH 1: The Anaerobic Window - a simplified model of how your metabolism works to contract your muscles and a brief discussion on different muscle types.

CH 2: Levels of Strength - discusses the three "levels of strength" all muscles exhibit.

CH 3: Increasing Intensity - three techniques on how to increase the intensity of your workout.

CH 4: The Myotatic Reflex and Pre-Stretching - introduces a workout concept to get the most out of your repetitions.

CH 5: Isolation and Compound Exercises - categorizes exercises based on the number of muscles involved and their relative motions.

CH 6: The Fundamental Building Block - introduces the concept of a repetition and some different types of repetitions.

CH 7: The Secondary Building Block - introduces the concept of a set and some different types of sets.

CH 8: Structuring Your Workout - provides a few general guidelines on how to construct a workout.

CH 9: Periodization and Cycles - introduces the concept of cycling your workouts with rest periods between cycles to maximize muscle growth.

CH 10: Plateaus and Overtraining - discusses some of the consequences of overtraining and some preventive suggestions.

CH 11: Biological Rhythms - introduces the idea of natural body rhythms in relation to how your muscles function physiologically.

CH 12: Caffeine, Peppermint and the Color Red - some interesting topics to consider when implementing your working out.

Also checkout the XFT Blog at

iPhone Screenshots

iPhone Screenshot 1
iPhone Screenshot 2
XFT Strength Training Guide
View in iTunes
  • Free
  • Category: Health & Fitness
  • Released:
  • Version: 1.0
  • Size: 0.4 MB
  • Language: English
  • Developer:

Compatibility: Requires iOS 4.0 or later. Compatible with iPhone, iPad, and iPod touch.

Customer Ratings

We have not received enough ratings to display an average for the current version of this application.