00:22 When you first start training
01:22 When we talk about training there are two things we need to accomplish
02:05 Achiving a stimulus and recovery for a beginner
04:36 In a beginner you don’t need much to get alot; you don’t want to do more than what is needed
07:15 The practical side for a beginner
08:05 When you do more volume than you need the fatigue starts to effect your execution
09:01 If volume is lower and spread out over multiple days, the quality of your reps and sets will be better
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).