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Frequently Asked Questions
How do I know if I am progressing? If you are lifting more weight, doing more reps, recovering more quickly, finding that your form is better, and generally feeling more confident than you did on day 1, you are progressing.
Is this programme good for fat loss? No programme is specific to fat loss. Fat loss is about energy balance and being in a deficit. If you’re consuming less calories than you are burning, you will lose weight. Train to build and preserve your muscle and use nutrition to find this balance.
If I only train two days a week, is it worth it? It’s more than training zero times a week. With the right amount of volume (see the training guide), you can still make good progress working out two days a week.
Should I do Cardio? See the cardio section below
What do you mean by reps in the tank, RPE, or RIR? Reps in the tank is how many reps you could do at the end of your set and after the amount of reps subscribed. If you can do more than four, up the weight. If you have no reps left in you, lower the weight a little.
RPE is the rate of perceived exertion. Think of it as your effort out of ten. If you completed your set and it was a 5/10 effort, up the weight. If it was a 12/10 effort and you struggled to complete your set, lower the weight. Aim for between 6-10 effort over the four weeks.
RIR are reps in reverse. Same as reps in the tank. How many reps could you do if there was a gun to your head? Two more? Six more? Add more weight.
Do I have to be in a calorie deficit? Only if you want to lose fat. But progress can be made eating at maintenance and training with progressive overload.
Why am I not getting sore/ I am getting really sore, is this OK? If you are always getting sore, check that you’re getting enough recovery and eating enough of the right food. If you are not getting sore, chill. It’s not always a sign of a good, useful workout.
Why are the weeks repetitive? Because your goal is to get better at the lifts and easily track your progress. This means you need to practise, repeat and practise some more. Only then can you evaluate your progress. If you aren’t focused on one particular programme and set of exercises, you have less chance of focusing on how you’re progressing. Channel your forces.
Repetitiveness is important. If you’re squatting on week 1, make sure to do the same on weeks 2, 3 and 4. Only this way you’ll see results. By repeating the movement, you will concentrate on a particular set of muscles, and in turn your form will get better. If you don’t do something consistently and repeatedly, you won’t see results.
Do I have to lift with barbells? Nope. Resistance is key. Barbells are useful for allowing more range of weight, but Kettleboobs and dumbbells, and of course body weight, is still resistance and will provide results.
Why is there no burpees, jumps or hiit style training? Because I hate them. No, I joke – sort of. If you are here for optimal results, or any results at all, you want to use your time efficiently. I don’t want to waste your time, it’s precious. If you have three hours a week to train and there has to be a set amount of volume (time) used on each muscle group in order to progress, adapt and get strong, I don’t want to use two of those hours with burpees or jumps as one hour’s worth of resistance training simply isn’t enough. Although they may be good for power athletes, they’re not ideal for muscle growth and body composition.
What happens when I stop training this programme? Ideally you will keep training and keep utilising the progressive overload techniques that you have learned. If you simply stop, and never lift again, you will lose your gains and you will not continue to build strong muscles, bones and tendons – all key to maintaining a healthy body in older age. Gaining muscle is NOT just about body composition, but health and longevity too.
Do I have to do the exact exercises you give? No, although they are planned in an order that is optimal. However, it is not the end of the world if you swap something in or out. If you do choose to swap an exercise, ideally keep it for the whole four weeks. Repetition and consistency is key. There are a variation of exercises and I share a load with you when you click on your programme.
