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We don’t eat to build muscle — we train to build it. That’s why we place such a huge emphasis on training performance. The goal is positive training progression from week to week, which can take the form of more weight, more reps, or better execution.
My job as your coach is to build a program with exercises that fit your body and biomechanics, identify a working volume you can recover from (which will evolve over time), and facilitate training progression with quality nutrition regardless of the phase we’re in.
Warm-Up, Feeder & Working Sets
Warm-ups, feeders and working sets are effective volume — that’s exactly why we use warm-ups and feeders in the first place. I don’t build programs with “junk” volume. All volume is effective volume.
Non-fatiguing, high-rep — about 10 reps with light weight. Form, tempo and execution are treated like a working set. The goal is to lubricate the joint and promote blood flow.
3–5 reps with moderate weight. Acclimates the body to heavier load ahead of the working sets.
Trained to mechanical failure (unless specified otherwise) with the heaviest weight you can perform for the target rep range while maintaining proper execution.
Don’t pace yourself for your working sets. Start with the heaviest weight possible — within your target rep range, with quality mechanics — on your first working set, and reduce weight only if needed to stay in the rep range on later sets.
Relevant Terminology
The portion of a rep where the muscle fiber is stretching, or getting longer. In a standing dumbbell bicep curl, this is the portion where the dumbbell travels toward the floor and the elbow moves into full extension.
The portion of a rep where the muscle fiber is contracting, or getting shorter. In a standing dumbbell bicep curl, this is the portion where the dumbbell travels toward the ceiling and the elbow moves into full flexion.
Tempo & Execution
We always aim to apply a 3-second duration to the eccentric phase of every exercise. Adding a micropause at the peak stretch or contraction of every rep requires complete and utter control — it removes momentum from the movement entirely. A micropause is a short, quick pause that still allows for active tension in the muscle.
We always work in an active range of motion that places tension on the target muscle. For certain exercises it can be advantageous to slightly reduce ROM on the concentric or eccentric — I’ll specify this when it applies. When we incorporate pauses, we are not “resting” on the machine — it’s a pause with tension still applied. The goal is not to move weight from point A to B; it’s to contract the weight up and move with intentionality.
“POWER WITH CONTROL.”
We apply aggression in the gym, but the moment we lose control, tension shifts away from the target muscle. That raises injury risk and makes the stimulus less potent. The key is marrying high-level intensity with excellent quality mechanics and control.
Most people fail to apply this because of innocent ignorance, ego (wanting to appear strong for others), or simply because it’s hard. It is hard — it requires you to focus on your mechanics and not let your execution break down while you’re manually turning up the dial of tension and discomfort in the muscle.
Intensity & Avoiding 50/50 Reps
Push yourself and find where your own current definition of true failure is — this definition will evolve as you unlock further capabilities of your mind and body. Once we define that line, it’s important not to cross it.
If you perform 8 quality reps and know rep 9 will require you to break form or grind out a 5-second rep, stop at 8 and save rep 9 for next week. Hold yourself back from that ninth rep and you will almost certainly perform it with quality the following week. Take it, and you’ll significantly hinder your recovery and your ability to progress in the sessions and weeks that follow.
Deloads & Fatigue Management
A deload is a structured period of time — either off from the gym or training at reduced intensity. This is needed: fatigue accumulates over time and we cannot indefinitely progress in the gym. A training block might run 8, 12, or 16 weeks, but eventually your lifts will begin to stagnate, your desire to train may decrease, and other feedback will point toward the need for a deload. This is monitored closely through our training check-ins, and I’ll specify when it’s needed — but it will be needed. Just like you need to sleep every night, you need rest days, and you will need deloads.
Instead of seeing a deload as time lost, use the time away from the gym on something you’ve placed on the back burner — house projects, your business, time with family or friends, anything of the sort. If complete time away isn’t needed, sometimes I’ll specify a target reps-in-reserve (RIR) instead — simply how many reps away from true failure you should stay.
Rest Times
Allocate 60–90 seconds between warm-up and feeder sets to allow for blood distribution to the target tissue. I would always rather you take an extra 30–60 seconds of rest to perform additional weight/reps than rush into a set. Standardize your rest times per exercise — do not rush into your sets.
The Importance of a Logbook
Intensifier techniques will be specified directly in your program when needed.
Lets us visualize and ensure positive progression from week to week. Aim to increase weight, add reps, or simply move the weight better every week.
Your training performance is included on your weekly check-in for a reason — it helps us identify when it’s time for a deload, or to adjust working volume on certain exercises or muscle groups.
Pay attention to how your weight, reps, and quality change over time.
Hydration & Electrolytes
Water and salt intake will be specified per plan — prioritize this, as it’s just as important as any other component of the program. Drinking enough water and maintaining a positive hydration status significantly improves energy, mood, and focus. It is a physiologic need.
Meal Timing & Digestion
Spread your meals about 2.5–3 hours apart. This allows enough time for digestion while maximally stimulating muscle protein synthesis.
Pre-workout meal: 60–90 minutes before training. Lean closer to 90 minutes on lower-body days to ensure stomach clearance.
Intra-workout supplementation: mix with plenty of water — aim for 1L, sipped gradually throughout the session. Individual components will be specified on your program. Start sipping after the first warm-up set and finish by the end of your second-to-last exercise.
Post-workout meal: eat as soon as possible after training, but wait for your heart rate and respiratory rate to return to normal.
Stress & Eating
Always aim to sit down for your meals. Complete each meal in 10–15 minutes, aiming for around 15 chews per mouthful. Avoid eating in a high-stress state — respiratory rate and heart rate should be normal.
Meal Swaps & Off-Plan Eating
In an off-season or lifestyle setting, meal swaps can always be used with the built-in meal swap tool on your program. In general, aim to macro-match your meals (protein, carbohydrate and fat amounts equivalent) — but if they’re slightly off, the most important metric is always making sure calories are matched. This tool builds flexibility into your diet so you can enjoy the flavors and experiences you want, without restriction or missing out — it simply requires being mindful and intentional with your choices and portions.
Off-plan eating is normal and welcomed. The key is being mindful of food sources and portion size. If you know an off-plan meal will be larger than typical, reduce your carbohydrate allocation from prior meals (potentially using protein/veggie meals instead) so you don’t exceed your caloric goal for the day. If the meal is exceptionally calorically dense — like a holiday — it may be advantageous to eliminate 1–2 meals. For example: if you typically eat 5 meals and celebrate a holiday dinner, you could have protein/veggie meals for meals 1–3 and consolidate meals 4 and 5 into your single off-plan meal.
The danger of off-plan eating is overeating relative to your caloric goal — as long as we’re mindful, it shouldn’t impede progress. If anything, executed properly, it’s a benefit: it lets you enjoy experiences and the process that much more.
Condiments, Seasonings & Sweeteners
Feel free to use sugar-free, low-sodium condiments and seasonings as you please — I want your meals to be enjoyable and tasty. The key is standardizing the amount you use and not increasing it over time as we progress through a diet (or growth) phase. As long as you tolerate them well and stay consistent, there is no issue including them.
For sweeteners, I always recommend stevia, typically the best-tolerated option — I’d avoid sugar alcohols as a general rule. Diet drinks are fine, but be mindful of caffeine intake and its effect on digestion; limit yourself to 1–2 sugar-free drinks per day. Moderation is key.
Morning Routine & Sleep Hygiene
Develop a morning routine. In general, this will include:
Use the bathroom, weigh yourself, take check-in pictures (if needed).
Morning gut shake, as specified per your plan.
Morning activity/movement, as specified per your plan.
Notice: scrolling and phone use is not part of this routine. Avoid your phone first thing in the day — it will significantly hinder your focus, productivity, and mood.
The last 90 minutes before bed should be spent without phone use. Watching a show or movie is fine, but avoid anything that keeps you on the edge of your seat with your heart racing — content before sleep should provide low-level stimulation and help you unwind. Use blue-light-blocking glasses during this window to help your body transition into a restful state.
Caffeine Intake
Avoid caffeine within the first 90 minutes of waking — over time, early caffeine can blunt your body’s natural cortisol release, which is responsible for early-morning energy and motivation.
Some caffeine before training benefits focus and potential power output, but it’s a vasoconstrictor that reduces blood flow at higher dosages and adds cardiovascular strain — a disadvantage on a high-intensity training day. Restrict caffeine within 8 hours of sleep so your body can transition into a restful state.
Video Form Analysis & Training Clip Review
Record two clips per training day for review. Send training clips on WhatsApp Monday–Friday only, two clips per day. If you train on the weekend, save those clips and send them on Monday — then send Monday’s clips on Tuesday, and so on. Example: train Saturday, rest Sunday → record clips Saturday, send them Monday, then send Monday’s clips Tuesday.
You’ll always receive feedback on the clips you send, before the next time you train that muscle group. Camera angle and position should capture your entire body and the machine, allowing for an accurate movement assessment — in general, a diagonal view that shows front-to-back and side-to-side alignment is preferred.
Be courteous of others in the gym — you can always say: “Do you mind if I record this set? I record and send training clips to my coach for review.” This way people understand your intent is progression, not social media.
Check-In Protocol
Please adhere to the check-in protocol established on [ check-in protocol document — link to be added ]. Please put effort into your responses on the weekly check-in and invest yourself in the process — the more you commit to building our coaching relationship, the more success we’ll have working together.
Communication Guidelines
No question is a “dumb” question. I encourage you to ask for the rationale behind the changes we make — my goal is to help you understand the process behind what we do and why we do it.
If there’s an urgent matter or question that needs addressing, please reach out — always. You can always reach out with questions or comments, but non-time-sensitive items can also go on your weekly check-in for review.
Future Modules & PDF Resources
More guides are on the way — you’ll be notified as each one becomes available.
