A straight set means you are performing a single exercise for all sets and reps before moving onto the next exercise, A superset is when you complete two exercises back to back before resting. You’ll be able to spot the difference whether or not the exercise is labeled A, B, C OR A1, A2, B1, B2, etc. (I still recommend giving yourself ~30 seconds or so between exercises if it is a superset. The goal is to be recovered enough to bring the intensity to the next exercise.

Yes. It is important to follow the order of programming. Switching it up will affect the prescribed workload / intensity for the movements. However, I know some of you go to the gym during busy times and have limited equipment availability - in this case, something is always going to be better than nothing. Do what you can and if you have to bounce around, it’s ok! 

Do I have to perform the exercises in the order you list them?

Training

Have Questions?

faq

How do I know the difference between a straight set and a superset?

In order to build muscle we need to be following a progressive program. How will you know if you are progressing each month if you are not tracking? You’re not always going to be able to increase weight at an obvious amount - sometimes it will come down to sneaking in an extra rep or adding 5# plate on to the last set. TRACK IT so you can use the information to push harder the following session. 

Why is it important to track my workouts each week?

Your body needs time to adapt to a stimulus. If you are constantly switching things up, you’re never going to be able to truly progress and build strength. 4-6 weeks is the perfect amount of time to ensure you are applying progressive overload, while avoiding burnout and boredom from a program. 

Why don’t the exercises change week to week?

You know your body best. If it is true pain, swap the exercise out for one that is safer for you that targets the SAME muscle group (if you are unsure of a substitution, post in the FB group and I will be happy to support!). 

I’m feeling pain when I do a specific exercise. What should I do?

Light to moderate soreness is fine and will usually be present when the program switches up and you introduce new variations to exercises, but if you are left feeling super sore often, you are likely doing too much and need to scale back (in this case, drop your working sets down by 1 set).

Should I still workout if I feel super sore?

Start with 5-10 minutes of light cardio before moving on to some dynamic stretching (think bodyweight squats, lunges, plank to down dog, etc. based on the movements to come programmed in your workout). Don’t overthink the warm up - many people spend WAY too much time here. If you’re on average a pretty active individual who’s working through full range of motion throughout your lifts, you don’t need to “prime” your body as much as you may think. 

Spend just a few minutes on the above and then move into the prep for your first compound lift. You’ll want to complete two warm up sets ramping up to your first working set.

Ex: Back squat programmed 5 x 135#

Your ramp up sets may look like this:
5 x 95#
5 x 115#
Start working sets at 135#

RPE stands for rate of perceived exertion and is a tool that we can use to gauge our training intensity. The scale runs from 1 being low to 10 being high (RPE 10 = Failure) 

RPE 5-6: Warm up weights
RPE 7: could do 3 more reps with good form
RPE 8: could do 2 more reps with good form 
RPE 9: could do 1 more rep with good from 
RPE 10: NO reps left in the tank - did as many as you possibly could with good form

What is RPE?

How do I properly warm up?

If your goal is to build muscle, always prioritize your lifts FIRST. Even if you have a goal of fat loss, cardio is not necessary for results. Strength training is much more effective. 1-2 days of moderate cardio is great for cardiovascular health and can help to improve your overall recovery. If planning to include anything beyond that, be sure to remain cautious that you aren’t overdoing it and hindering recovery. 

Train smarter, not harder :) 

Should I incorporate cardio before or after my lift? 

Nope - this is inevitable. Pick up right where you left off and get back to it!

What to do if I miss a day of training? Skip it and move on to the next one?

I always suggest starting on the conservative side. Make sure you feel confident with that weight and that you can move through full range of motion before increasing. 

How do I know what weight to choose to start with? 

Nope! If you feel like you have more in the tank, go for it! What’s the worst that happens? You have to drop back down.. So what? 9/10 times you’ll surprise yourself and realize you can do it! Pushing through those barriers is what makes strength training so effective. Your sets should feel uncomfortable. You should need rest between. 

Should I use the same weight for every set?