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We don't offer discounts regularly - but when we do, they're good! Here's a summary of our best Black Friday promotions in 2022: To purchase: text us at (908) 402-2177 and/or speak to any trainer. Terms & conditions apply, see below. 1: 12-Month Paid-In-FullFor those who know and like our group training, this is the best value possible. 12 months of unlimited group training for only a single payment of $1650 (savings of $450). Note that this membership is non-refundable and does not auto-renew unlike our monthly memberships. 2: Personal Training PacksFor those who want or need more specific technique, attention, or programming: now's the time to stock up with one of these options.
No limit to the # of packs you may purchase (with holiday scheduling chaos approaching, Rob's clients have already been stocking up like toilet paper during lockdown 😂). Sessions are non-refundable and expire 90 days from date of purchase. 3: Refer-A-Friend & Get 1 Month FreeIf you refer a friend who enrolls in one of our memberships, you'll receive 1 month to your own membership for free! ($249 value). Your free months are added to the end of your active membership term. If you're on a month-to-month plan, this means your next full month is free. Offer valid until 11/30/2022 (and applies to any friends who begin a trial before then). No limit to referrals. Everyone wins. 4: 50% Off 7-Day Intro TrialsNormally $50, this deal gives new members only 7 days of unlimited class access for $25. Valid for new members only. Trial must be activated by 12/1/22. Does not apply toward semiprivate or personal training trials, but may be applied toward the KING Experience Trial (classes + semiprivate/personal training trial). 5: Fuel Your Progress NutritionOne of our newest and most-requested offerings has been a guide to nutrition, which we finally released earlier this year. You have two options:
6: Merch Merch MERCH!You can use promo code "CYBERMONDAY2022" for 30% off all merchandise from our store - active until end of day Monday, 11/28/22 only! We've brought back popular designs as well as a new collection specifically for Monica's birthday. AND if you spend $150 or more at once, you'll receive a complimentary SPT training session (valued at $60) which our managers will coordinate. To purchase any of the above: Text us at (908) 402-2177 or speak with any of our trainers. All promotions are nonrefundable, nontransferable, and these promotions are no longer available after 11/30/2022.
GREYSKULL LINEAR PERIODIZATION. The theme of December's strength block is Greyskull Linear Periodization (Greyskull LP). This program is famous for its effectiveness at building strength and size rapidly (hypertrophy). But what exactly makes it one of the best beginner weight lifting / power lifting programs? The answer lies in the name: "LP" aka LINEAR PERIODIZATION.
HISTORY OF GREYSKULL LP. Developed by John Sheaffer, who also goes by the name Johnny Pain, Greyskull LP is considered one of the best linear progression programs available. It has several unique factors that make it stand out among alternatives like Starting Strength and StrongLifts 5x5, which we have used during previous Strength Blocks. Greyskull LP was formed after Sheaffer completed Starting Strength and found himself quite dissatisfied with the results. His complaints were not unique, as many feel Starting Strength does not do "enough" towards muscle growth and hypertrophy and leaves too much progress on the table. HOW DOES GREYSKULL LP WORK? The base for the plan is actually pretty simple. Squats are performed twice per week, Trap Bar Deadlifts one time per week. Bench Press and Overhead Press are alternated. Chin-Ups and Barbell Rows are alternated too. This provides the foundation for muscle and strength growth to be developed. A core tenant of the program, which each workout more weight NEEDS to be added. Here are the weight increase increments: Bench Press and Overhead Press - 2.5 pounds Squats and Deadlifts - 5 pounds DAY A: Overhead Press / Bench Press (Alternating) 2x5, 1x5 + AMRAP Chin-ups / Barbell Bentover Rows (Alternating) 2x5, 1x5 + Barbell Back Squats 2x5, 1x5 + Day B: Overhead Press / Bench Press (Alternating) 2x5, 1x5 + AMRAP Chin-ups / Barbell Bentover Rows (Alternating) 2x5, 1x5 + Trap Bar Deadlifts 2x5, 1x5 + Day C: Overhead Press / Bench Press (Alternating) 2x5, 1x5 + AMRAP Chin-ups / Barbell Bentover Rows (Alternating) 2x5, 1x5 + Barbell Back Squats 2x5, 1x5 + Rules: Last set is As Many Reps As Possible (AMRAP). Progress with 2.5lbs for upper body exercises, 5lbs for lower body exercises. If final AMRAP set hits 18+ reps, double weight increase 2.5lbs to 5lbs, 5lbs to 10lbs. If you cannot perform a proper chin-up, do not use band assistance. Perform negative reps. If you fail to make 5 reps in the final set, deload by 10%. ACCESSORY WORK? Although it is not necessary to do to see results with this Strength Block. We will be incorporating accessories to accelerate progress towards any number of different goals. While this sounds complicated, there are simply additional accessory movements and other types of training added on top, aka Conditioning and Arm Farm. We will be incorporating 2-3 accessory exercises per workout on strength days. END OF THE YEAR! THIS IS THE LAST STRENGTH BLOCK OF 2022! By the end of this block you should have a good platform and understanding of our compound movements, be in better physical shape, become stronger, more durable, more resilient and have a better body composition. At the end of the year - after everyone finishes all their strength programming, we will have covered all of the necessary components: work capacity, muscle, strength and power. We'll have this really good, balanced profile where we're all stronger, faster, fitter, happier and healthier.
We're finishing October's accumulation strength block where the theme was Escalating Density Training (EDT). For November, we're jumping into an intensification block. We'll be focusing on developing our speed, power and strength. Unique to this block, we're manipulating the rest between reps and utilizing a concept known as Cluster Training. What is Cluster Training? Cluster Training involves utilizing short intra-set rest periods (usually ranging between 10-30 seconds), we will be using 15 seconds, which will act to allow us to perform more reps with a heavier weight. With cluster training, the design is all about the rest between reps, rather than between sets. How do you do Cluster Training? There are a number of ways you can set up cluster training, but the most important principle of this training methodology lies in the short rest intervals between reps, or multiples of reps. Make sure you re-rack the bar when you rest, and utilize the entirety of the rest period - both during and after your set. We're going to get our reps in then rest. Get another rep in then rest. And then get one more rep and rest. And that will make up one set. This work-to-rest program design is called intra-set rest and has a lot more rest between reps. Why do we need more rest? Because rest allows us to lift more weight and hit higher tonnages in a training block. What the hell is "tonnage" and why is it important? Tonnage is a term that quantifies overall load used during a period of time. Tonnage = Weight X Reps X Sets Tonnage has been used for decades as a qualifier for national and international levels in weightlifting. Theoretically, if a person can accumulate a higher total of weight in a period of time, they should be able to compete at a higher level, become much stronger. How do we manipulate sets and reps to achieve a higher overall tonnage? We can do 10 sets of 10 to achieve more morphological changes, like body composition of hypertrophy. Or we can utilize 10 sets of 3 reps to achieve more neuronal changes; such as, power and force production. There is an interesting concept called Prilipen's chart which describes the volume people can hit at specific intensities in a training session, please refer to the image below:  THE SCIENCE BEHIND CLUSTER TRAINING: ATP-PC Recovery The ATP-PC energy system is responsible for energy production for the first 10–15 seconds of maximal exercise. Therefore, it's important for strength and power events. To fully replenish the ATP-PC system, it takes about three minutes, but initial recovery is much quicker. After 30 seconds, it can be 70 percent recovered. By using short inter-set rest periods, athletes can perform more reps with a heavier weight or more powerful reps with a sub-maximal weight when training for power.
Below are a few cluster set/rep schemes we may program for you depending on your individual fitness goals. Before we move onto that, it's important to note that you can utilize cluster training on most exercises, but seeing as we're looking for mostly strength and muscular gains, it makes sense that the best exercises to use are the bigger compound, barbell exercises. Okay, let's look at some ways to set up your cluster training. The first thing you'll notice is that the sets/rep schemes for clusters are written in a weird way. Don't freak out, they're quite easy to interpret. HYPERTROPHY FOCUSED CLUSTER: 5(3x3) - 15 sec w/ 6RM Again, this follows in the process as the example above, except that in this set up you're going to do 3 mini sets consisting of 3 reps, with a 6RM. This will allow you to do 9 total reps with a 6RM, and skew the training effect more towards gaining muscular mass aka hypertrophy. POWER FOCUSED CLUSTER: 4(4x2) - 10 sec w/ 5RM In this set up, you'll do 4 total cluster (the first number), and each cluster is going to consist of 4 mini sets of 2 reps (the bracketed numbers). You're going to rest 10 seconds in between each mini set, and you're going to use around your 5RM load. "THE SPICY CLUSTER" 3-4 sets of AMRAP until you hit 15 total reps - 30s w/ 85% of 1RM In this example you're going to find a weight that's around 85% of your 1RM, and you're going to do as many reps as possible (without going to complete failure) before racking the bar and resting for 30 seconds. After the short rest you're going to again try and get as many reps as you can, before re-racking the bar and resting for another 30 seconds. Continue in this fashion until you hit a total of 15 reps. Repeat for 3-4 total clusters. Typically you should hit anywhere from 5-8 reps in your first mini set, and then have the reps slowly decrease for each subsequent mini set.
CLUSTER TRAINING ALLOWS US TO PUSH PAST FATIGUE. Fatigue is the limiting factor when trying to hit and complete more reps. This is the basic premise as to why we cannot go on forever at a specific intensity. That fatigue could come from central nervous system (CNS) fatigue or from muscular system fatigue. Either way, we are going to have to stop at a certain point no matter how much we want to keep going, which is frustrating. If we have 3 reps, adding more rest between reps is how we can squeeze 91% when normally we can only handle 90% for 3 sets of 3 reps. Let's talk about Relative Intensity and see how it relates:
Believe it or not, we do not work at 100% for the entire block. We progress from 85%, 88.5%, 92.5% and may finish at 100%. With 100% being your new 1 rep max. WORKING SUB-MAXIMALLY HAS INCREDIBLE BENEFITS. Working sub-maximally builds motor patterns in response to the stress and begins the progressive overload over the four weeks. When we get the fourth week, we are supposed to be able to hit 90-92.5% of our max for 3 reps. The intent is to handle higher intensities for increased volumes so we can accumulate more tonnage. If fatigue is coming from either the muscular system (replenishment of ATP/PC) or from the central nervous system (update or transmission of neurotransmitters) we can override that by allowing for rest in between sets. In conclusion: Our training performance all comes down to our limiting factors. If our limiting factors are not as limiting then we can lift heavier weights than we normally can. And if we can use heavier weights than normal, we will obviously become stronger. Gainz. References
We're entering an accumulation block. What does that mean? The goal of an Accumulation block is to use as much total energy in a session as possible. This maximum energy expenditure increases muscle tissue and fitness levels while decreasing body fat. You might be wondering what "maximum energy expenditure" means or what it's going to feel like. It means these training sessions are going to be very spicy. Escalating Density Training (EDT) is a training protocol developed by Charles Staley in the early 2000s. While most people tend to mostly look at load (weight) and volume (sets x reps), EDT manipulates density. To be specific, the goal of EDT is to complete more sets in the same amount of time; each successive workout, you aim to achieve more work in the same time period. How are the workouts going to be set up? Each workout will consist of three separate series of exercises. Series A: Main, Compound Movements (20-minute time frame) Series B: Main, Compound Movements (20-minute time frame) Series C: Accessories / Core Work / Finisher For the A and B series of our main, compound movements. We'll put a prescribed weight on the bar. That weight stays the same for the next 4-weeks. Week 1, the weight should be challenging enough to get around 10 sets in 20 minutes. After that, it's all about getting as many sets as possible in 20 minutes while maintaining quality* of movement. * A note on quality * When we say quality, we mean maintaining great position, technique & range of motion. More work in the same time. Rather than the same work in less time. This is an improvement in overall work rate, you will become more efficient. Each week, you should aim to increase the number of sets performed within the designated 20-minute duration. So what does Density mean in Escalating Density Training? What is Density? Your training density is the work you're able to do in a given amount of time. Training density is the amount of sets multiplied by the number of reps completed within a certain time frame. There are two methods for increasing Density: Method 1. Increase the amount of work in the same time frame. Method 2. Keep your workload the same while decreasing your work time. We're going to be increasing our training density by increasing the amount of work in the same time frame.  The changes in density caused by reducing rest but keeping volume and intensity up work like pressure changes in physics. The theory is that, all else being equal, less time with the same effort and training volume will elicit stronger signaling to the body. If the amount of rest is insufficient and intensity drops, the session is simply less effective than the original workout. Escalating Density Training (EDT) is really f*cking hard. Here's the scientific reason why... The burning of energy through the storage forms of carbohydrates (glycogen and glucose), fat (adipose and fatty acids) and potentially proteins (amino acids) lead to an acidic environment, or an accumulation of hydrogen at the local level. This acidity corresponds with increases in anabolism (building proteins) post-training through natural levels of growth hormone and testosterone. The most important takeaways you need for the next 4-weeks of this strength block: With such demanding training, our progress is exclusively determined by how well we recover from week to week. Rest and recovery are absolutely necessary. You will not get progress in this block without the appropriate rest and regeneration. We don't advise you perform any two-a-days during this strength block because over-training will hinder your results. Recovery is key. It's fundamental. It's essential. If you report excessively high RPEs and your workloads increase drastically - your countermeasures have to match it. If not, your progress will not occur resulting in either a plateau or possibly worse performance. Sleep, nutrition, and regeneration are the keys to success in this strength block. They must be placed at the highest priority if you want to maximize the benefits of EDT. Rest reduction increases fatigue and leads to technique and strength decay. Our goal is to make our clients better, not tired.
 What is RPE?
RPE is short for Rate of Perceived Exertion. Based off a lot off research, RPE is a fairly accurate representation of your exertion during a training session. If your heart rate is higher, you report a higher RPE. And vice versa - if your heart rate is lower then you report a lower RPE. Take your RPE number and multiply it by 60-minutes of activity and you can calculate a workload. So with an RPE of 5 x 60-minutes = workload of 300. Our goal is to manage that workload and tie that into a progressive overload based model. Usually, we follow a "traditional" progression with our loading which, means we order our weeks with 70%, 80%, 90% and 100% of relative intensity. With this block, it will be the same Relative Intensity for 4-weeks, which changes the focus from progressive increases intensity to increases in density. REFERENCES: Street D, Bangsbo J, Cartsen J. Interstitial pH in human skeletal muscle during and after dynamic grade ncsf d exercise. J Physiol. 2001 Dec 15; 537(Pt 3): 993–998. Velloso CP. Regulation of muscle mass by growth hormone and IGF-I. Br J Pharmacol. 2008 Jun; 154(3): 557–568. Haff, G., & Triplett, N. T. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics.nat “RPE Scale (Rated Perceived Exertion).” The Fit Tutor, May 2019, thefittutor.com/rpe-scale/. Valle, Carl ValleCoach. “Training Density: How to Improve It and When to Leave It Alone - SimpliFaster.” SimpliFaster Blog, 15 May 2017, simplifaster.com/articles/training-density-improve-leave-alone/. “RPE Scale (Rated Perceived Exertion).” The Fit Tutor, May 2019, thefittutor.com/rpe-scale/.“RPE Scale (Rated Perceived Exertion).” The Fit Tutor, May 2019, thefittutor.com/rpe-scale/. We're continuing the chase for hypertrophy and improved body composition to end our summer's on a high note. August's strength block will be the last accumulation block of Q3 meaning we'll be ramping up our training intensity in September in preparation for Q3 KPI Testing. Let's do a quick review on the following training terms: Accumulation block, Time Under Tension and the Size Principle. What does Accumulation mean and what is the goal of an accumulation training block? Accumulation is just getting as much volume as we can. The difference from intensification is we’re deliberately trying to work body composition, such as improving our fat-mass to muscle-mass ratio, to get more muscle. It’s okay to say that we want to look better, as well as perform better. This accumulation block will build muscle mass and set a foundation for the heavier lifts to come. This accumulation phase will transition nicely into our later intensification phase where we’re going to be in better condition to handle higher weights more frequently. We will also have greater tensile strength of our joints and ligaments to handle these higher intensities and these heavier loads. We’re going to push through a threshold that we potentially didn’t have before, especially when we’re doing multiple sets of intensities above 80% when your legs are feeling a little tired. There are a couple of central themes behind Accumulation Blocks: Hypertrophy, Improving Body Composition and Muscular Endurance. August's accumulation blocks focus is Hypertrophy. TRAINING PRINCIPLE: TIME UNDER TENSION (TUT) When it comes to building muscle, there are a lot of factors that come into play. You have the basics: rep ranges, total sets, rest periods, technique, and exercise selection. However, there is one variable that often gets neglected, if not forgotten altogether. The amount of time you actually spend lifting the weights per repetition. The tempo of your repetition. Time Under Tension (TUT) refers to the time that a muscle is under load or under strain during a set of a particular exercise. The graph below depicts how variable times under tension require different energy system utilization.  TRAINING PRINCIPLE: THE SIZE PRINCIPLE The Size Principle states as duration and load increases you recruit more and larger motor units to meet this increasing demand. Muscle fibers are connected to motor units and these motor units are selectively activated depending on the task. As a task becomes more demanding, more motor units are recruited and subsequently more muscle fibers. This was the key reason why July's strength block 6/12/25 was selected prior to this month's block. The more you train, the faster you can access higher threshold motor units. This means more experienced lifters are more efficient each session. Due to their nervous systems recruiting more effectively and adapting appropriately.  BRINGING IT TOGETHER: THE 6/12 METHOD
The 6/12 method paired with time under tension radically impacts the nervous system with differential loads. The differential loading refers to alternating between heavier sets and lighter sets with more repetitions. This has a huge effect, sudden increases in intensity (heavier loads) and volume (more repetitions) lead to drastic responses from the nervous system. Volume As we all have seen from July's block 6/12/25, increased volume leads to fatigue. By depleting muscle glycogen and increasing muscle acidity. With increased fatigue, the nervous system begins to recruit more muscle fibers to meet the demands of a given task. Intensity Increased intensities require higher-threshold muscle fibers, such as Type IIx and Type IIb. These "faster-twitch fibers" are capable of more force production aka power. And are needed to handle heavier loads. This is the beauty of the 6/12 method: By alternating between heaver and longer sets, your nervous system becomes more efficient by recruiting more muscle fibers and higher threshold fibers. This will allow us to handle more stress and intensity each week leading into next month's Q3 KPI testing. HOW TO TELL IF A PROGRAM WORKS?
KPI stands for key performance indicator, a quantifiable measure of performance over time for a specific objective. KPIs are assessments that provide targets for us to shoot for, milestones to gauge progress, and insights that help us make better decisions with our training. Every goal you want to achieve - adding muscle, losing weight, improving mobility, establishing a routine - it comes down to your consistency following the program. We have developed 8 KPI tests that allow us to quantifiably determine if you are getting better or worse with your training. Your results will show if your program works. THE KPI TESTS:
IMPORTANT NOTE: Testing is not training. KPI test are competitions against previous self, treat your competition days as competition and your training days as training. More specifically, training days are where you put strength (and whatever qualities you're working on) into your fitness bank. Competitions - which can be actual races or events like KPI testing, etc - are the occasions where you are SPENDING what you've saved in the bank. People often mix up these two and make regular training too difficult (by adding in more of something into a training session, or not following prescribed weight, etc); and also by not pushing hard enough during competition. Give yourself the recovery your body needs so you can get the best resutls possible when you test. Welcome to the summer time, hypertrophy and body recomposition focused months. We're shifting gears, increasing the volume and intensity of our strength training programming to elicit metabolic and hypertrophic effects on your body. We'll be building on top of the programming we completed in June and challenging you in different ways all with the focus of getting you to be as efficient as possible with your energy expenditure. It may just be the fastest way to get ripped without getting skinny. The 6-12-25 method, popularized by Charles Poliquin, facilitates massive lactate spikes, facilitating GH production. That means fat loss while sparing muscle mass. What does accumulation mean and what is the goal of an accumulation training block? Accumulation is just getting as much volume as we can. The difference from intensification is we’re deliberately trying to work body composition, such as improving our fat-mass to muscle-mass ratio, to get more muscle. It’s okay to say that we want to look better, as well as perform better. This accumulation block will build muscle mass and set a foundation for the heavier lifts to come. This accumulation phase will transition nicely into our later intensification phase where we’re going to be in better condition to handle higher weights more frequently. We will also have greater tensile strength of our joints and ligaments to handle these higher intensities and these heavier loads. We’re going to push through a threshold that we potentially didn’t have before, especially when we’re doing multiple sets of intensities above 80% when your legs are feeling a little tired. Let’s dive in a bit deeper on what an Accumulation Block actually is. There are a couple of central themes behind Accumulation Blocks: Functional Hypertrophy, Hypertrophy, and Muscular Endurance. This block’s focus is Muscular Endurance. We’re looking to tax some of the fatigue resistance muscle fibers. Also known as type 1 muscle fibers.
6/12/25 burns load a shitload of fat. From a program design standpoint, we're using a higher rep scheme designed to burn fat for the energy we use during the session. We specifically start the training sessions with 6 reps of fast twitch muscle fiber movements like front squats, bench press, bent over rows or deadlifts. Beginning the session with these movements first fatigues fast twitch muscle fibers and leaves the more fatigue-resistant muscle fibers to finish the task. This design burns more glycogen at the top of a session and sets us up to burn more fat throughout the session. It may just be the fastest way to get ripped without getting skinny. The 6-12-25 method, popularized by Charles Poliquin, facilitates massive lactate spikes, facilitating GH production. That means fat loss while sparing muscle mass. The 6-12-25 method is where you do three exercises in a row for the same muscle group using minimal rest between those exercises. First Exercise: Use a heavier weight for 6 reps. Rest 10 seconds, then do the second exercise. Second Exercise: Use a moderate weight for 12 reps. Rest 10 seconds, then do the third exercise. Third Exercise: Use a lighter weight for 25 reps. Rest a few minutes and repeat. 6 REPS: On the first exercise, you do 6 reps, but it's not a true 6RM (rep max) weight. It should be more like a 8-10RM load. Heavy, yes, but not taken to failure. 12 REPS: Most people think of 8-12 reps as hypertrophy work, but it's potentiated by the first relatively heavy exercise in this scenario. That's why you'll experience higher levels of metabolic stress, which decreases your ability to push loading the way you would if this was a stand-alone exercise. But don't worry. The trainability will actually be higher, and because you're using lighter than normal loads, your movement proficiency will be improved. 25 REPS: Strength-endurance requires repeated bursts of high-intensity efforts. It's a maximal force of power production, and you usually hear about it in relation to sports. In our case, it's important because it's coming at the tail-end of this giant set. This means potentiation and metabolic stress are higher, but so is the onset of fatigue, which means you'll likely be using a much lighter load than normal. Some may see this as a detriment but think of it as something that improves the aerobic abilities of fast-twitch muscle fibers.
What’s the goal of taxing all muscle fibers to the extent of their capabilities? The goal is to maximize our response to training; making our bodies respond to what we’re going through. Which brings us to our next point: Hypertrophy. There are essentially two different types of hypertrophy: Sarcoplasmic and Myofibril Hypertrophy. The “pump” sensation is what comes from sarcoplasmic. When you do higher-rep, lower intensity work it causes increased blood flow to an area. This increased blood to the area helps with long-term recovery by removing waste post exercise and inflating of mTOR pathways that repair broken down tissues.
So in hypertrophy, we first use available glucose and then glycogen stores. When we continue the duration of training, we exhaust glycogen stores and look for different types of fuel to burn. In our case, we are hoping for fatty acids. In our training program, by structuring a combination of higher threshold motor units in our set of 6 and lower threshold motor units in our sets of 12 and 24 we can hopefully burn glycogen faster and subsequently utilize more fatty acids for fuel during the session. In conclusion, the goal of this block to use higher rep schemes that tap into burning fat for energy. We’re starting with high-threshold, motor-units and fast twitch muscle fibers to get more out of our higher rep schemes than if we would if we just went into higher reps. This structure will burn more glycogen and lead to better utilization of other fuel sources. Resources:
Summer is here and Turf Wars officially on the schedule on July 9th, we're shifting gears with our strength training. We're shifting into an intensification block focused on absolute strength and power. We're simplifying the programming for strength and drilling the fundamentals utilizing the Texas Method. We're keeping it simple. This training block will allow us to perform optimally during Q2 KPI week at the end of the month too. You'll learn to appreciate how proper strength training can have different effects on your body depending how you adjust your set and rep ranges. HISTORY OF THE TEXAS METHOD.
THE TEXAS METHOD EXPLAINED:
The program is brutally simplistic and famous for the perceived difficulty as the weight increases each week and quickly challenges you on both volume and intensity day. Strict adherence to the basic template won't effectively drive progress for long. The Texas Method - one volume day, one light day, and one intensity day; however, it is very flexible and, used intelligently, can drive progress for long periods of time. PROGRAM BREAKDOWN:The Texas Method balances the stress of increased weight and varied volume. As you can see from the program outline below, this is certainly the case: Monday: Volume Day A. Squat 5 x 5 @ 90% of 5RM B. Bench Press or Overhead Press 5 x 5 @ 90% 5RM C. Deadlift 1 x 5 @ 90% 5RM Wednesday: Recovery Day A. Squat 2 x 5 @ 80% of Monday’s work weight B. Overhead Press (if you bench pressed Monday) 3 x 5* or Bench Press (if OHP on Monday) 3 x 5 @ 90% previous 5 x 5 weight C. Chin-up 3 x MAX Bodyweight D. Lower Back / Core Accessories 2-3 x 10 * at slightly lighter load than previous OHP weight Friday: Intensity Day A. Squat: warm-up, then work up to one single, new 5RM B. Bench Press, (if you bench pressed Monday) or Overhead Press (if OHP on Monday): work up to one single, new 5RM C. Double Kettlebell Clean, Pendlay Row or Deadlift Variation: 4 x 6 / 5 x 3 / 6 x 2 THE TEXAS METHOD IS ONE OF THE BEST WAYS TO BUST THROUGH STRENGTH PLATEAUS.The Texas Method is renowned for its ability to provide intermediate to advanced lifters with increased variety and physical adaptation. It's recommended a way to break strength plateaus due to something called the "novice effect."
A WORD OF CAUTION: We HIGHLY recommend having a trainer/coach to help you through the application of the Texas Method. This is not a good program to follow as a basic template. Get a coach so that you have effective guidance from someone that can provide support and customize the details to you with logic and nuance so you're as safe as possible. TURF WARS REGISTRATION WILL BE OPENING SOON! STAY TUNED FOR MORE INFORMATION. We're looking for newer, coachable personal trainers who want to be part of a high-performing team. KING TRAINER RESPONSIBILITIESAs a KING trainer, you’ll provide expert coaching across group training, semi-private, and private personal training - all based on the principles of strength/resistance training. Your main responsibilities include:
If this sounds interesting, take a look at more details and apply here.
In no particular order yet... 1: If you miss the warm-up, you miss the entire workout.2: Work hard and be nice to people.3: When you're done using your equipment, return it to its home.4: Ego is the enemy. When in doubt, lower your weight or ask your neighbor for a spot.5: Sweat is not an indicator of a useful workout. Neither are pain or soreness.6: We aren't doing cardio (usually), so follow the prescribed tempos when you train if you want results others have been getting for years.7: We really love and adore your kids & dogs, so please clean up after them if they come with you to the gym.8: Jersey club music can only be requested on Saturdays.9: If you are on the waitlist, that does not mean you are registered for class.10: Consistency is King. |
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Everyone had a first day once. On yours, we'll assess and get to know all about you - what your starting point is, what your strengths are,
what your goals are, and how we can support you in working towards attaining your goals. Everyone is unique and how we modify and
progress you during your training will reflect that. Strength training and mobility are scalable and you will work at your pace.
what your goals are, and how we can support you in working towards attaining your goals. Everyone is unique and how we modify and
progress you during your training will reflect that. Strength training and mobility are scalable and you will work at your pace.
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