WORKOUT TERMINOLOGY:



  • REPS/SETS: Reps are the number of times you perform an exercise and a set is the group of reps that are done together. For example, you might squat 8 times (reps). That was set 1. You rest and then perform 8+ reps again for set 2, etc.



  • SUPERSETS/MYO-REPS:
  • SUPERSETS are when we perform two exercises back to back without rest. For example, you might do a set of dumbbell press and then go right into a dumbbell row. Then, you would rest before completing these two exercises again.
  • MYO-REPS are a specific rest-pause training technique that involves taking a working set to the point of failure to ensure maximum muscle fibre activation. After completing one full set, take a VERY short break (15-seconds - enough time to quick log your reps in the app) and then attempt to do a few more reps reaching 0 RIR. We repeat this short rest and do a few more extra reps. Every set is 0RIR or AMRAP (as many reps as possible). As you figure out weight selection, your first set might be much higher than the intended rep range. This is fine - do as many as you need to get to failure. Then, the next "mini-sets" should only allow for you to get a few more reps each time (2-5ish).



  • TEMPO: This is how fast or slow we move during an exercise. For example, during a bicep curl you might lift the dumbbell up quick in 1 count/second and then lower slowly in 3 count/second. Pay attention to the notes next to the intended rep ranges of each exercise. Following the notes on how fast/slow to move during each exercise will bring new challenge and help you focus on control. These will adjust during the meso - so pay attention to the exercise notes.



  • REPS IN RESERVE (RIR): This is the amount of reps you could have done before reaching failure at the end of a set. For example, an RIR of 0 means you completed the last rep but absolutely could not have done one more. This is a way for us to understand how to push ourseves hard enough to make progressions week to week.
  • The RIR will adjust week to week and will encourage you to add reps to certain sets (ex. three sets at RIR 2,1,0 would mean you add a rep to each set - like 8, 9, 10). However, you might not always be able to increase because it feels physically more difficult on the next set (ex) 8, 9, 9 still feels like RIR 2,1,0. This is fine - try to add another rep the next week. Pay attention to the previous week's reps as RIR adjusts and aim to add additional reps to continue progression week to week.
  • We will usually focus on 4 RIR during deload/intro week - completing each set, knowing we could have easily completed 4 more reps before reaching complete failure. This should feel fairly comfortable.



  • TRAINING PERIODIZATION: This is the concept of overload and adaptation. By stressing the body/muscles over a period of time, allowing it to recover and then stressing it again - we can gradually build overall fitness, strength and muscle size.
  • MICROCYCLE is the shortest training cycle - usually when we think of our training for one week at a time.
  • MESOCYCLE is a specific block of training and for us it will usually be around 4-8 weeks long. Each MESOCYCLE will be updated on a Saturday night in the app, so you can start your first workout of the week on Sunday or Monday. You will also receive an email to go over the focus for for that particular "meso" and explain any new exercises or concepts.
  • MACROCYCLE is thinking of the big picture - the entire year of training. Many mesocycles to create a macrocycle.



  • DELOAD/INTRO WEEK: The first week of a new MESOCYCLE (see above) will be at a lower training volume. Less reps (4 RIR) and less sets. Use the deload/intro week to PRACTICE the exercises with great form and figure out your starting weight selection. This will help you progress over the month without peaking too early. Feel free to film yourself for me to check your form in the group forum!



  • HOW TO WARM UP: Before each exercise, do a few lighter reps to prepare the body. For an exercise with heavier weights, you might do a few reps with bodyweight first, rest 1 minute, add some weight and do a few more reps before moving onto your working weight/first real set.



  • DIFFERENT WORKOUT WORKOUT SPLITS: This is how you divide up your workout days and how many days you will lift each week. Everyone has access to all workout options (2-day, 3-day or 4-day workout split).



  • GROUP FEATURE: Feel free to ask me questions or post short form videos for me to check/review in our new group forum! This is a place to share wins, ask questions, ask me to review your form. This is not a place for nutrition advice.

Image12

EQUIPMENT


THE BASICS FOR OUR PROGRAM

  • VARIETY OF DUMBBELLS
  • Bowflex 552 Adjustable Dumbbells (My favorite space-saver. These go from 5lbs-52.5lbs. Check stores/websites like Target, Sam's Club, Dick's Sporting Goods, etc. for deals.)
  • RESISTANCE BANDS
  • Set of Bands, Handles and Door Anchor (This is an inexpensive set that includes four different strength single bands, basic handles/grips and a door anchor. This includes everything you will need to get started.)
  • Individual Bands (If you want to just purchase bands by themselves, already have some and need more or have a squat rack to attach bands to instead of a door anchor.)
  • Door Anchor (If you already have bands but need a place to attach them.)

UPGRADES

  • SMALL ACCESSORIES
  • Foam Roller (We use this for a home version of a hack squat.)
  • Versa Gripps PRO (Don't let your hand/grip strength keep you from holding heavy weights to really challenge your legs!)
  • Squat Wedges (These heavy duty wedges will keep your feet secure as you elevate your heels, get more ankle mobility/knee flexion and target your quads!)
  • Fractional Dumbbell Weight Add-On Plates (These 1.25lb plates can help you increase weight between 5lb jumps.)
  • ADJUSTABLE BENCH (Look for something that is around 17-18" tall and will decline, lay flat and incline.)
  • Inexpensive Example From Walmart
  • My Bench From REP Fitness (Heavy duty)
  • RESISTANCE BAND ACCESSORIES
  • Grips For Bands (These serve as awesome grips/handles for bands - not required but super nice.)
  • Ankle Straps (Just an upgrade to attach bands to ankles for leg extensions/hamstring curls that can make it more comfortable.)

OTHER ITEMS I HAVE IN MY OWN HOME GYM

How To Cancel Your Monthly Subscription



  • Log into your PayPal account and click PAYMENTS at the top menu
  • Select MANAGE AUTOMATIC PAYMENTS under the “Automatic payments” section
  • Select the merchant (me) whose agreement you wish to cancel in the left sidebar.
  • Click the CANCEL button.
  • Confirm your wish to cancel and click CANCEL AUTOMATIC PAYMENTS.
  • Once confirmed, your subscription payment will be inactive and you will lose access to workouts at the end of the current billing cycle.



*You may always contact me to do this for you!



Made in FreshLearn