First, we suggest watching the video below to familiarize yourself with using the advanced options and features of the Exercise Library.
We often use certain terms when talking about certain aspects of training and have compiled a glossary for reference in case you come across any terms that are unfamiliar. The glossary also links to additional content for some topics with more in-depth explanations.
If you are new to N1, we have compiled some of our key content across Training, Nutrition, and Supplementation to help you get started.
These articles and videos contain some key principles and concepts at different levels that will lay the groundwork for getting the most out of all the other resources we have available on the site. This is only a small part of the 350+ articles and videos available, but will hopefully give you a solid starting point to continue learning and upgrading your fitness knowledge.
If you have questions, please feel free to reach out using the form at the bottom of the respective article or video.
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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).