Frequently Asked Questions

How do I read the sets and repetitions for each exercise?

Sets and repetitions for each exercise can be found directly to the right of the name of the exercse, under the week of the program that you are currently performing. For example, if you see “Goblet Squat” and next to it is x5 three times in a row, perform this exercise for five repetitions, perform the other exercise(s) or rest, then come back to do two more sets of Goblet Squats 2 more times.

How do I read tempo?

The first number is the eccentric portion of the exercise, when the muscle lengthens. The second number is the isometric, or when the muscle is fully contracted. The last number is the concentric phase, or when the muscle is actively contracting. If your exercise is a squat with a tempo of 3/1/0, you will go down to a slow 3 second count, hold for 1 second at depth, and drive up with control. Repeat for the appropriate number of sets and repetitions.

What do some of these abbreviations mean?

On many of the programs that we write, you will see abbreviations for certain progressions and regressions. Some of these abbreviations mean the following:

  • HK-Half Kneeling-One knee up at 90 degrees with the other knee directly under your hip.

  • SS-Split Stance-Standing with one foot directly under your hip and your front heel is lined up with the toe of your back foot.

  • SA-Single Arm-One arm performs all of the repetitions for that set and then the other. (I.E. Single Arm Bench Press)

  • SL-Single Leg-All repetitions are performed on one leg and then performed on the other leg. (I.E. Single Leg Squats)

  • Alt-Alternating. Left arm does a repetition, then the right arm. That is one repetition. Repeat for the total amount of reps.

  • KB/DB-Kettlebell or Dumbbell

  • OH-Overhead, for vertical pressing motions

What if I cannot do an exercise?

If you are unable to perform an exercise or if you feel like it is not safe for you to perform an exercise, regress it. Do an easier exercise or lighten the load. For example, if you cannot do neutral grip chin ups, start with seated lat pulldowns or half kneeling neutral grip pulldowns. If you cannot do push ups from the ground, find a stable flat surface to elevate your hands to make it easier. Start with what is safe and what you know you can do. Build from there.

What if an exercise is too easy?

If you have been training for a while and some of these exercises are too easy, you can make them more challenging in several ways. First, make sure you are doing them properly with accurate tempo. If that is still easy, draw the tempo out a little longer. Still easy? Add a little more weight with the new slower tempo. As a last resort, we can always progress the exercise accordingly, but between range of motion, tempo, weight on the bar, and rest; there are a number of ways to make an exercise more challenging without just adding weight or moving onto the next harder thing.