Let me tell you about my
bodyweight programs.
No Equipment
All the workouts can be performed with just your body, and household items.
'Reps in Reserve' Scheme
'RiR' or 'Reps in Reserve' is used extensively to ensure you're training at the right level.
Simplicity
All programs consist of 3, 4 or 5 different workouts for you to learn and repeat.
Your Own Resource Page
Accessed through your 'my account' page, it contains a reading guide of your program, full video guides of all your workouts and full video form guides for every exercise, in order for your convenience.
Discounts!
Purchasing a bodyweight program grants you a 10% discount on all other bodyweight programs I offer. This is useful if you want to move to a different version later down the line.
Nutrition
Nutrition/diet is not covered explicitly in the pre-built plans. However the importance and principles of energy and food, hydration and the like are covered extensively within the ESSENTIALS playlist. These videos provide a hugely valuable knowledge base allowing you to tailor your intake to further assist your goals and compliment any plan you might be using.
Get Stronger
You absolutely will get stronger by following these programs. The progression schemes used in the plans vary depending on the difficulty. Any pre-built program strives toward gaining you strength, muscle size and fitness, utilising a variety of tried and tested progression methodologies that will have you train safely, while making tangible progress.
Build Muscle
The schemes utilised within these programs are primarily geared toward increasing muscle size and strength. The vast majority of weight work is performed at rep ranges of 10 - 12, and both bodyweight and weight work is tailored by form-focus, time under tension, and RPE (Rate of Perceived Exertion). This is optimal for hypertrophy, but does not sacrifice a large amount of strength progression. The programs do not encourage throwing on huge weights before you're ready, instead promoting a steady progression upwards as you become more capable.
Which difficulty for you?
Choose Beginner If...
You're new to training
Zero experience? No worries, these programs and workouts have full guides to get you started.
Can't do 20 or more pushups.
If you can't perform 20 or more good-form pushups, or even 1 pushup in a set, the beginner programs will work just fine for you.
Never enjoyed working out.
If you've not enjoyed working out before, these workings allow you to push and progress at your own pace.
Beginner Program Ethos
Choose Intermediate If...
You're been working out for a while.
If you're coming up on a year and a half or two years of consistent training, Consider an intermediate program.
You can easily do 20 or more pushups.
If you can perform 20 or more good-form pushups in a set, the Intermediate programs will work just fine for you.
Enjoy pushing yourself occasionally.
If you like challenging yourself without wrecking yourself in the gym, intermediate is the level for you.
Intermediate Program Ethos
Choose Advanced If...
You're been working out for 4 or 5 years.
If you've been on the grind for almost half a decade, the advanced programs will be perfect for you.
You can do 50 or more pushups.
If you can perform 50 or more good-form pushups in a set, the Advanced programs will work just fine for you.
You like to go HARD
With challenging exercises and new progression schemes, advanced programs cater to a select group of people who grind for their progress.
Advanced Program Ethos
PICK ONE
BEGINNER PROGRAMS
Have a look at the programs on offer for beginners.
INTERMEDIATE PROGRAMS
Have a look at the intermediate programs on offer for those familiar with training.
ADVANCED PROGRAMS
Have a look at the advanced programs on offer for those who love to go HARD.
Frequently Asked Questions
Everyone starts a beginner.
As a beginner, your body stays in a state of muscle protein synthesis for longer, up to 48hrs as an example, whereas an experienced person’s body would only maintain this for 24. This ability or ‘state’ is referred to in the fitness world as ‘noobie gains‘, essentially it means as a beginner, you can make progress quicker and easier than you will later. Aiming to work out 3 times a week when starting out is a great target, as recovery is just as important as stimulus. More important however, is your ability to stick to your program. Consistency is the most important thing here. Pick a plan that you can stick to. My programs offer a recommendation of how to schedule your workouts as well in the program itself.
It really doesn’t matter. Everyone will feel differently, find a time where you consistently feel good, and do it then. Bottom line, whatever, whenever allows you to keep consistent with working out over a long period, that’s the best time for you to workout.
Workouts in my programs last for around an hour on average.
Warming up for a workout is often done wastefully, in my programs and as shown in the video workout guides, our warm-ups are specific to the work we’re about to perform, with quick, efficient warm-ups performed shortly before working a muscle group. There are no elaborate, time consuming boring warm-ups.
Workout Ways programs currently do not have specific focus on cardio, though I do recommend pursuing cardio in addition to my programs. An app called ‘couch to 5k‘ is good for getting started.
Your body doesn’t know what you’re lifting. It just acts and reacts to a stimulus, it doesn’t matter what causes it. That said, weights offer some desirable advantages in terms of ‘progressive overload‘. The ease at which you can increase the stimulus by adjusting weight without adjusting rep ranges is optimal for goal-focused training. However bodyweight training has advantages such as being able to perform almost anywhere, which helps with the most important factor, consistency.
All of my programs contain a glossary that lists and explains any fitness terminology.
Your rest days are extremely important for recovery and muscle growth. You grow while resting, not while working, so be as strict with your rest days as you are with your workouts, they matter just as much. Your program will have a recommendation from me of when to implement rest days.
Motivation will come as a natural result of seeing progress, which can take many months, this is why it’s so important that you track your workouts, so that you can look back on how far you’ve progressed. Remember though you have to put in effort first to enjoy the results, waiting around for motivation to hit you won’t work. Your desire to change and improve IS your motivation. With my programs, you can rest assured that you have an efficient, concise road forward.
I sampled these questions from this website that compiled a list of questions from beginners: https://www.sweat.com/blogs/fitness/questions-every-fitness-beginner-asks#ImStrugglingToGetThroughMyWorkoutsWhatShouldIDo
I answered them from my own viewpoint and knowledge base.
Still have any questions?
Bodyweight Training
Consider purchasing a pushup board.
Avoid junk volume.
Use proper form.
Film yourself.
Use the form guides.
Don't forget to breathe!
Rest.
Warm Up.
Try a failure finisher.
Stay hydrated.
A pain in the neck.
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on the Forum!
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“Life is an uneven footway, we all just need the right shoes.”