How often should I exercise each week?
—— 3hrs total for maintenance, 6 hrs for growth, 18 hrs + for fun
How long should each workout be?
—— 30 min to 90min is usually plenty, excluding long-distance endurance training
What is the best exercise for losing weight?
—— Tracking your calorie intake and managing when you eat. If you try to “train off” weight, you are as good as injured or discouraged
How can I build muscle faster?
—— rest & food. As long as you are consistent with training, you’ll grow.
Should I do cardio before or after lifting weights?
—— Always after. A light cardio warm-up doesn’t count
How much protein do I need?
—— somewhere between .5-1g per lb. Anything in that range is enough as long as you have enough fuel
Can I build muscle and lose fat at the same time?
—— Yes, it happens most effectively once you begin training or after you have been training for years and years. Don’t try to do both until it just happens; otherwise, you’ll go insane.
How many rest days should I take?
—— Depends on training motivation & goals, so many mixed answers here, none wrong. As few as you need, even 0 if you feel good. But no more than 3 per week.
Is soreness a sign of a good workout?
—— usually it is a sign of overkill. You should be a lil crispy if you do some stretching tho
What should I eat before exercising?
—— nothing within 3 hours for best metabolic efficiency. But if seriously bodybuilding, a high carb meal within 90 min is most helpful
What should I eat after exercising?
—— focus on replacing fuel first before protein/nutrients for repair. Usually this means carbs.
How much water should I drink during workouts?
—— A bunch. No set target. Keep a big bottle nearby and sip between sets. Throw some creatine in it for bonus points
Is walking enough exercise?
—— No but it’s still important
How many steps should I take per day?
—— aim for 10,000, and you’ll be fine even on a lazy day
What is the best workout for beginners?
—— Usually full body with bodyweight movements are the safest & most effective.
How do I stay motivated to exercise consistently?
—— Impossible to answer this without giving meaningless generic suggestions. Set reasonable goals and NEVER complain.
How can I exercise safely if I’m overweight?
—— Just use extra light weights to start. You’ll likely be stronger & more resilient as long as you are consistent and patient
How do I prevent injuries while exercising?
—— Always use the pyramid approach- never use a level of resistance without using the level before it. (lift 3lb before you go to 6lb)
What should I do if I hit a plateau?
—— Try new workouts (peep the deck ;)
Is it better to use machines or free weights?
—— 9/10 times free weights will win. Even light ones
How much weight should I lift?
—— peep the training deck. Resistance is relative based on goal. Heavy for strength, medium for hypertrophy, light for endurance.
How many sets and reps should I do?
—— aim for 3 working sets with the understanding 2 are actually warm-ups. 1 out of 3 sets should be super spicy but not all 3.
Can I exercise every day?
—— yes and you should
What’s the difference between aerobic and anaerobic exercise?
—— the level of resistance and cardio/ metabolic recruitment
How important is stretching?
—— about as important as walking
Should I stretch before or after a workout?
—— both. Keep it dynamic beforehand tho
Can exercise improve mental health?
—— Great news! This is the #1 reason why you should exercise. Also the #1 thing that improves the fastest
How long does it take to see results from exercise?
—— You’ll feel different within 3 days, You’ll see a true difference in about 3 weeks.
What exercises help improve posture?
—— All the “function” element workouts, but especially the 7 and King on the training deck, are recommended
Is running bad for your knees?
—— only if you do it wrong and spend too much time on the treadmill/street with puffy shoes. Hit the trail, and you’ll rarely have any issues
What are compound exercises, and why are they important?
—— They are the most effective & efficient. Anytime 2 or more joints are involved, you’re talking compound.
Do I need supplements to get fit?
—— No & most are snake oil anyway. Preworkout + creatine is all you need
What is the minimum amount of exercise needed for good health?
—— 3 hrs per week can keep you alive, but you should try to triple that at least
How many days per week should I work out?
—— at least three but aim for six.
Is it better to do full-body workouts or body-part splits?
—— Full-body workouts until you develop a base foundation, then split
How much weight should I start with?
—— the lowest possible that is available. Then do one percent more next time.
Is soreness required for muscle growth?
—— No, and if you’re too sore for too long, you will go backward.
How many sets and reps should I do?
—— 3-6 for power, 6-9 for strength, 9-12 for form/ hypertrophy, 13+ for function | you rarely need more than three working sets, although you may need additional warm-up sets for hypertrophy
How long should I rest between sets?
—— <30 s for function, 30-60 for form, 90-180 for strength, 180+ for power (basically napping)
Should I train if I’m still sore?
—— just focus on mobility and stretch.
Why isn’t the scale changing?
—— water weight can fluctuate 5 pounds a day just because. It takes weeks to actually produce meaningful change.
Can I build muscle and lose fat at the same time?
—— yes just not very much so don’t get carried away.
How often should I increase the weight?
—— as often as you can. But just not by very much.
What should I eat before a workout?
—— a high-carb meal three hours prior or nothing at all.
What should I eat after a workout?—- mostly carbs.
Do I need to count calories?
—— best to in the beginning but not forever once you gain a functional understanding of portion sizes & satiety and what not
How much water should I drink?
—— enough to pee every 90 min or so
Why am I not seeing visible results yet?
—— Likely eating too much or training too light
Are machines or free weights better for beginners?
—— Free weights. Don’t listen to nervous nancys
How important is warming up?
—— Extremely, or else your workout will always be just a warm-up.
What exercises should every beginner learn first?
—— basic resistance band & bodyweight moves (see the 6 & 8 cards)
How do I stay consistent when motivation drops?
—— Reset goals, change training environment
What should I do if I miss a week of training?
—— start back asap, you may even feel better when you return
How often should I take rest days?
—— as little as needed. 1-4 per week
How can I tell if I’m gaining muscle instead of fat?
—— everything feels easier
When should a beginner change their workout program?
—— 90 days give or take
BASE
UPDATED: 8-10-26
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How do I know if my workout intensity is high enough?
—— You’ll be having fun and seeing PRs just about every time without being a sour puss during your recovery window
What is progressive overload?
—— more resistance over time
How quickly should I increase weights or resistance?
—— basically every time you have reps in the tank. Or whatever is needed for 1%.
What is the difference between strength and hypertrophy training?—— Strength is ability, while HYP is mostly about aesthetics
Can bodyweight exercises build significant muscle?
—— “significant” is not the appropriate word but they are important for functional strength
How do I improve my endurance?
—— consistency and minimize rest. The less rest, the better
What heart rate should I aim for during cardio?
—— 90-110 for Z2, 110-140 Z3, 140-160 Z4, 160+ for Z5
How can I improve my flexibility?
—— mobility + consistency (see the FUNCTION elements on the training deck)
What is mobility training, and do I need it?
—— if you want to move better for longer with less stress then yes. It’s basically just using the easiest & most convenient movements to relieve stress
How do I improve balance and coordination?
—— get a small tennis or racquet ball, start a timer, bounce & dribble as fast as you can.
Are short workouts effective?
—— only if done right. Better not to rush than to speed thru shit
What should I do on active recovery days?
—— Walk, chores, mobility, wait impatiently, etc
Is it okay to work out when I’m tired?
—— yes, you prob aren’t as tired as you think. Do a long slow warm up & you’ll see
Should I exercise when I’m sick?
—— yes, probably better than doing nothing
How much sleep do I need to support fitness goals?
—— 5-8hrs
Can exercise help lower blood pressure?
—— Duhh
Can exercise improve bone density?
—— Duhh
What’s the best way to train for healthy aging?
—— Following the training deck. Just do 3-6 cards per week. Super simple
How do I strengthen my core?
—— Single-limb movements and heavy bracing. CRUNCHES SUCK
Are crunches the best ab exercise?
—— Sorry but Don’t ever ask this to anyone again if you want to be taken seriously lol
How can I improve my pull-up strength?
—— Use a resistance band or weight belt for assistance. Limit sets to 3-5 reps & 3-5 min rest
How do I increase my push-up count?
—— Carbs & caffiene. This is a silly goal because of how easy it is to cheat out bad reps with bodyweight movements.
What exercises help improve athletic performance?
—— Focus on Power & Strength elements if you're for real. The Lion & the Centaur are excellent options
How do I know if I’m overtraining?
—— you’ll be miserable and probably annoy everyone around you. Sleep will be sh*t too
How should I adjust workouts as I get older?
—— prioritize mobility and functional movements
What are the signs of poor exercise form?
—— injury & boredom
How can I exercise with limited equipment?
—— bodyweight + resistance bands will be your best friends
What’s the best way to return to exercise after a long break?
—— 3 min, then 6 min, then 9 min, and so on up to 90 or so.
How do I maintain fitness while traveling?
—— Don’t stress primarily or that will eat more gainz than inactivity. Just do what you can until you can train properly. 1-2 weeks of bodyweight moves is fine too
How can I make exercise more enjoyable?
—— Manage expectations and try new moves. (Peep the deck lol)
What fitness metrics should I track besides body weight?
—— Relative strength (% of bw used as resistance) and body fat %
How do I break through a strength plateau?
—— add 5lbs and remove 1-2 reps
How often should I deload?
—— every 3 weeks
Is training to failure necessary for growth?
—— technique failure, yes. As long as you are uncertain if you had another rep or two left, then you’re close enough.
How can I bring up a lagging muscle group?
—— isolation movements with high reps
What are the benefits of periodization?
—— making actual progress without overtraining
How do I balance strength and hypertrophy goals?
—— alternate sessions or always lead with strength
How much training volume is too much?
—— when you can’t sleep well or you are very emotional
How often should I test my one-rep max?
—— once a year maybe. 3 rep RPE max is far more appropriate
Is exercise variation helping or hurting my progress?
—— Good for gen health, not optimal for performance in a specific area
What’s the best way to increase pull-up numbers?
—— use a resistance band and increase volume for a few weeks
Why is one side of my body stronger or bigger than the other?
—— This is normal. One side is more power while the other is more support. Too imbalanced just means poor TQ
How aggressive should a cutting phase be?
—— Not very but it’ll always feel like it
How can I maintain muscle while dieting?
—— Go heavy with less volume
What causes strength loss during a cut?
—— not continuing to use heavy resistance
Should I train differently when calories are low?
—— yes, just skip the bodybuilding volume
When should I use lifting straps, belts, or sleeves?
—— when going heavy but rarely when doing support moves
How much cardio is too much for muscle growth?
—— 30+ min is probably not going to program well with hypertrophy, excluding light cardio only days
How do I improve recovery between hard sessions?
—— eat more & focus on mobility
What is the minimum effective dose for maintaining gains?
—— 3hrs per week
How do I know whether I need more volume or more intensity?
—— intensity=ability, volume=appearance
How can I improve performance on low-energy days?
—— mobility
What metrics should I track besides body weight?
—— relative strength (% of bodyweight)
How do I prevent recurring overuse injuries?
—— mobility
How long should a productive bulk or cut last?
—— 60 days ish
When is it worth hiring a coach?
—— When you want to take the fast lane to your goals
BUILD
UPDATED: 8-10-26
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Why is one side of my body stronger than the other?
—— quite common. Usually due to overcompensation and coordination with double limb moves. Try single arm/leg at a time for honesty hour
Should I train to failure on every set?
—— not if you’re very consistent, just 1% more than before or until you want to quit.
How long should I rest between sets for specific goals?
—— short for endurance, long for strength. See training deck elements “strength & form”
What is deloading, and when should I do it?
—— once every 3 weeks or so, just use light weight to trick your body into recovering faster. Use function-focused workouts
How often should I change my exercise routine?
—— once every 3 weeks ish for max fun & function. Every 9ish weeks is recommended if you’re the stubborn type
Are drop sets effective?
—— yes but usually not needed
Are supersets better than traditional sets?
—— not usually unless seriously bodybuilding
What are cluster sets, and who should use them?
——basically just mixing sh*t more & calling it programming. Don’t stress over this.
How can I improve mind-muscle connection?
—— slow your tempo as slow as you can
Why do my muscles shake during exercise?
—— that’s your nervous system dominating. Keep training & it’ll chill once it’s more familiar with the moves
How does training volume affect results?
—— Move volume + food = hypertrophy. Volume - food = fat loss/ endurance
Does exercise order matter?
—— Yes, very. Always lead with heaviest & hardest
What are the benefits of unilateral (single-limb) exercises?
—— far superior core recruitment & more balanced hypertrophy development
Why does my grip fail before the target muscle?
—— Cuz your grip is weaker than the muscle…
Should I use lifting straps?— only rarely for very heavy lifts
How can I improve my grip strength?
—— avoiding straps lol. Do heavy holds
What’s the difference between concentric, eccentric, and isometric contractions?
—— Concentric = lift, eccentric = lower, isometric = hold
Are eccentric-focused workouts beneficial?
—— yes, very.
What are isometric exercises good for?
—— mind-muscle connection & conditioning. Especially injury prevention
How can I improve my vertical jump?
—— long rest, short sets of max effort
How do I increase sprint acceleration?
—— just like the V jump
What exercises improve rotational power?
—— Twists & single limb moves
How do I train for hiking or backpacking?
—— lots of long duration low intensity time on the trail. + base function. (see training deck)
How should I train for carrying heavy loads?
—— heavy farmers carries
Can nasal breathing improve exercise performance?
—— drastically, yes, but over time. It’ll actually limit your acute performance in real time
Why does my heart rate stay elevated after exercise?
—— the overcompensatory recovery effect. Basically your body is working harder to fix itself
How does caffeine affect training performance?
—— by drastically improving every moment of training lol. There are lots of actual metabolic blood flow benefits and whaT
What role does glycogen play in exercise?
—— it’s converted into usable energy
How can I tell if I’m under-recovered between workouts?
—— you’ll feel like a$$
How do I overcome long-term muscle-building stagnation?
—— reset everything. Ensure your programming has all 4 elements. Reduce intensity at first when introducing new movements. Give it 3 weeks before really increasing resistance, and you’ll be shocked with your results once you do.
How long should a specialization block last?— No more than 3 weeks is usually required
How can I maintain strength while emphasizing hypertrophy?
—— leading with 1-2 heavy compound moves per session
What are the benefits and drawbacks of high-frequency training?
—— from a gen health perspective, this is the best for you. From an absolute performance perspective, this may hinder recovery
When should I use advanced techniques like drop sets or rest-pause sets?
—— depends on goals and preferences. For Max strength, then often. For general health, not as important
How do I manage joint wear from years of lifting?
—— Mobility. Focus on the functional elements
How do I rotate exercises without losing progress?
—— peep the training deck. Just go in order or bounce around; everything has been curated to balance this
How can I improve force production and explosiveness?
—— focus on the power element. All of them are important
How do I decide between physique-focused and performance-focused goals?
—— only god can help you with that lol. I’ll suggest performance-based, however, because it’s less neurotic
How should I structure training across an entire year?
—— 4 distinct phases: base, build, burn, and fun/ function
How can I keep progressing when increases come very slowly?
—— just keep showing up. True Progress is painstaking
What indicators suggest I need a longer recovery phase?
—— lack of performance improvement
What is the role of maintenance phases between bulks and cuts?
—— to train your metabolic system mostly, which then results in muscle gain or loss
How do I preserve muscle during extended dieting phases?
—— go as heavy as you can.
What are the tradeoffs between high-volume and high-intensity approaches?
—— volume is almost always for aesthetics, which intensity is for ability
What recovery modalities are actually worth the time?
—— base mobility with a stick and anything with a foam roller
How should I approach training after reaching most of my natural potential?
—— new program or new PEDS. Just being honest
BURN
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Why does my strength vary from day to day?
—— most likely sleep & fueling. Electrolytes matter too
How does limb length affect exercise technique?
—— Longer limbs = more pressure on support joints & ligaments. So Short people have a strength advantage
What is rate of perceived exertion (RPE)?
—— How hard something is effort-wise
Should I train based on RPE or fixed percentages?
—— RPE if experienced, fixed until you gain the experience
What is velocity-based training?
—— basically speed + power training.
How do I identify my weak points in compound lifts?
—— Modify the movement’s starting & stopping position. (See 7 & 10 cards on the training deck)
What is accommodating resistance?
—— resistance that changes during the movement
Are resistance bands useful for advanced lifters?
—— very. Mostly to make other moves harder or easier tho
How much range of motion should I use for each exercise?
—— Max ROM + low volume for function, 90 degrees + high volume for HYP
Are partial reps ever beneficial?
—— For hypertrophy, very as long as they’re intentional
How does tempo affect muscle growth and strength?
—— mostly with mind-muscle connection. This plays a major role in signaling which type of muscle fiber is actually doing the work
What is time under tension?
—— how long a set lasts
Should I pause at the bottom of a squat or bench press?
—— Depends. Not for 1RM performance per se but that’s a great TQ for overall gen health and safety
How do I improve force production?
—— modifying moves & intent. See 7 card on training deck
What is neuromuscular efficiency?
—— Mind to muscle communication
Why do beginners gain strength faster than experienced lifters?
—— overcompensatory recovery. Nervous system panics cuz it thinks the user is dying
What are the signs that my training volume is too low?
—— more strength progress than aesthetic if that was your goal. Or more change on the scale vs performance
How do I determine my maintenance training volume?
—— try some sh*t for 3 weeks, be good about tracking, then reassess
How can endurance training affect muscle gains?
—— by stealing recovery fuel & materials mostly or accelerating recovery if balanced
Why do some muscles recover faster than others?
—— Just depends on historical use. Small muscles usually bounce back faster tho
How can I strengthen tendons and ligaments?
—— isometrics and slow tempo. 2/3/10 cards are fantastic (function element)
How can I improve proprioception during movement?
—— mobility & reaction drills. See 5 & 9 function on the training deck
How do different foot positions change muscle recruitment?
—— Depends on angles & leverage. Changing position can trigger stronger muscles/ provide a cleaner ROM
What is the stretch-shortening cycle?
—— think like how a rubber band snaps back when stretched; muscle does the same
How can I improve reactive strength?
—— function & power moves. See 8 & Prince cards on the training deck
What is the difference between stiffness and mobility in athletic performance?
—— the more stiff, the more force you can produce. Usually that's not optimal unless powerlifting or something. You usually want to be more loose and fluid
Why doesn’t aerobic exercise seem to “transfer”?
—— it does; it just takes a while to get warmed up or to be in a situation which is noticeable.
Started creatine a year into lifting… did I miss out?
—— yes but still start taking it now lol
What do you eat before working out in the morning?
—— it’s usually best to train fasted. If you have to eat, then you can drink a high-carb shake 90 minutes before. Keep it by your bedside, wake up and chug it, and go back to sleep.
Should I train quads and hamstrings ideally on both leg day for best hypertrophy? Or should I split?
—— on the same day. Only shallow influencer hype beasts split them up.
Can you actually improve muscle growth while working on fat loss?
—— compared to caloric surplus? No. You can still make some very minor muscle strength and aesthetic gains though.
Can I train with a muscle sprain?
—— yes, just be extra cautious and slow.
Fatigued after lifting but not cardio?
—— this is your nervous system. You are likely not as conditioned when it comes down to heavy resistance as cardio.
I don’t get sore after workouts anymore, am I still making progress?
—— You shouldn’t be that sore anyway, so yes, you should be making good progress. If not, then your intensity is too low.
Does eating edibles affect muscle growth?
—— Indirectly, this can improve your recovery and your ability to eat more, so it can help with muscle growth. Rarely will you see this have any negative consequences. To each his own tho
Better to train in the morning or evening?
—— morning will always beat evening, but training will always be not training, so go when you can.
Are three weekly upper body workouts enough?
—— as long as there is balance with three lower body workouts, then yes.
Are dumbbells and kettlebells enough?
—— yes , you just might have to get creative after a while. They’re not ideal for total relative strength though.
How important is cardio for gaining muscle?
—— it is complementary but not mandatory unfortunately. But you can lift weights faster and call the cardio if you do it right lol
Can you run on leg day?
—— yes, and that's the best time to do it. Afterward, that is.
Best way to manage soreness after training?
—— Mobility. Anything with a foam roller (see four and eight of function on the deck)
Lose fat first or build muscle?
—— always focus on training to build muscle. As long as you manage diet appropriately, you will burn fat.
Building a home gym actually worth it?
—— Statistically speaking, no; most people find it harder to train at home than at a gym.
When to drink protein shakes?
—— anytime is good, but they seem to be most beneficial after training.
How can people be stronger on machines?
—— because the machine helps the stabilizing leverage. And pounds on a machine are not the same as pounds on a barbell
Is high incline walking a real workout?
—— absolutely. It can be great for zone two . Just definitely not the only workout.
What is DOMS?
—— stands for delayed onset muscle soreness. It is when you get sore strangely late. Ex- You’re sore on Thursday from training on Tuesday
Smart scale or home device that can measure body fat?
—— there are all kinds of gimmick products out nowadays. They are close, but still usually a couple percent off. And when you’re talking body fat, every percent matters a lot lol
How many calories is a lean bulk? Heavy bulk?
—— 500 and either direction is considered solid. Double that is dangerous
Good workout app?
—— I am offended. Check out the training deck lol or just go on Instagram if you wanna give somebody else your data for looking at their crotch
Why a mouthpiece when training?
—— some Warriors think it helps them. Most realize that it is unnecessary. Excluding martial arts and extreme powerlifting, that is.
Does creatine make you gain weight? Does it slow down?
—— you gain a couple pounds of water weight immediately, which disappears right when you discontinue. But it can help with actual mass gain over the course of a proper building cycle.
Does the stair master actually do anything?
—— not really. Besides elevating your glutes to eye level for everybody else walking into the gym… kidding aside, it is actually a decent zone three or zone four machine, but not for building leg muscle.
Casual walks count as cardio?
—— no
Is the InBody scale machine accurate?
—— it is usually at least two or 3% off. You tell me what that’s worth lol
Is training a muscle group 2x weekly worth it?
—— absolutely and that is usually the sweet spot.
Should I take creatine every day or just on training days?
—— you should be taking it every day.. You should be taking it right now. You should stop writing questions and go take creatine lol
How important is post workout protein?
—— very, but the timing of it is not as important and strict as it was once believed to be. Just try to get a lot in for dinner, and you’ll be OK as long as you’re consistent.
Should you bench without a spotter?
—— yes, but you should not bench without an insurance policy lol. Kidding aside, it is pretty easy to ask somebody in the gym for help. If no one is around, then use the safety rails and earn bonus points for starting the movement at the bottom of the rack. See 7 of power on the training deck
Proper etiquette when waiting on a machine?
—— stare aggressively. Use the cleaning squirt bottle if they take too long.
Can I eat a big bag of potato chips once a week?
—— Will do you one better, you can have up to three in one week as long as your training sessions are double that
Are some people naturally predisposed to enjoying working out in the morning, or are they crazy?
—— both lol. Kidding aside, anyone can be retrained and brainwashed to enjoy it. It is because it is actually the most beneficial from a hormone and circadian rhythm metabolic perspective. So after a couple weeks, it becomes like an almost “high“ and becomes very difficult to miss in the future. Which is part of the secret lol
FUN(CTION)
UPDATED: 8-10-26
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What is mobility, and how is it different from flexibility?
—— refers to movement ability, which flexibility is a small part of.
How much mobility work should I do each week?
—— 5 to 15 minutes per day is plenty for maintenance. Double that for improvements.
Does mobility training improve strength gains?
—— significantly over time. But it is indirect as it improves recovery and mind-muscle connection, not force production per se
Should I do mobility exercises before or after workouts?
—— A light dynamic warm-up is best, with a longer duration; static stretching afterward.
What’s the difference between mobility and stretching?
—— mobility adds more movement than just strictly stretching.
Can poor mobility limit muscle growth?
—— it quite often does.
How long does it take to improve mobility?
—— three days to provide a big difference with acute stress; three weeks will have you moving like a different person
How do I know if I have a mobility restriction?
—— check out the function cards. Specifically focus on 7 and the king of function. If you can pass the stick assessment, then you should be good for most movements. If a movement is spicy or crunchy, then you know to avoid it with resistance.
Can mobility exercises help relieve lower back discomfort?
—— yes & this is usually due to an issue with the hamstrings or upper back.
What’s the best way to improve ankle mobility?
—— rotations and pressure-based holds.
How can I improve hip mobility for squats?
—— dynamic and static stretching + isometric holds
What mobility exercises help with shoulder health?
—— see the push moves on the 7 of function card.
Can mobility training improve balance and coordination?
—— yes, that is at least 33% of MOB training
Can mobility work improve running performance?
—— yes indirectly by improving recovery and mind-to-muscle connection to avoid over-working
Are foam rolling and mobility training the same thing?
—— foam rolling is in the mobility family but is only one small part
Should mobility training be painful?
—— sometimes it’ll be spicy. Big difference with intense sensation vs genuine pain tho. Should NOT be painful
What are the most common mobility limitations in beginners?
—— Upper back is usually some kind of jacked up. Hip & knee mobility is often iffy as well.
Is it better to train mobility daily or a few times per week?
—— Daily for gen health, few times for performance improvements
MOBILITY
UPDATED: 8-10-26
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How often should I train for strength?
—— 1x true strength session per muscle/movement type per week
What’s the difference between strength training and hypertrophy training?
—— Strength is about performance, while hypertrophy is usually aesthetic
How many sets and reps are best for building strength?
—— 3 sets with 6-9 reps
How much rest should I take between strength-training sets?
—— 90-180 seconds
What are the best exercises for increasing overall strength?
—— heavy compound lifts. See the “Strength” elements on the training deck.
Can beginners build strength without lifting heavy weights?
—— they can strengthen what they have but not build new strength until they go heavy…
How do I know if I’m getting stronger?
—— everything feels easier
Should I train to failure when building strength?
—— yes but TQ failure is most important. Leave 1-2 reps in the tank provided the set was spicy and you definitely didn't have much left
How long does it take to see strength gains?
—— 3 days for acute “wake up” gains. (nervous system actually waking up), 3 weeks for true adaptations
Does strength training help with fat loss?
—— tremendously. You won’t hate training as much and you’ll burn more energy
Can I build strength while in a calorie deficit?
—— yes provided your training and recovery are adequate
Can cardio interfere with strength gains?
—— indirectly by adding to fatigue/ burning off recovery calories
How should I warm up before heavy lifting?
—— use a dynamic approach. Usually resistance bands or isometrics work nicely
What’s the difference between absolute strength and relative strength?
—— absolute is total weight moved; relative is dividing that total by BW. (Relative matters way more than absolute)
How important is grip strength for overall performance?
—— very, but it's overhyped. If you’re consistent, you’ll have a strong grip
When should I increase the weight on an exercise?
—— when you hit the reps with a lil room to spare
STRENGTH
UPDATED: 8-10-26
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What’s the difference between hypertrophy training and strength training?
—— hypertrophy aims to improve muscle size/ composition while strength is more about force production & efficiency
How many sets per muscle group are best for hypertrophy?
——6-9 working sets per week
What rep range is most effective for building muscle?
—— 9-12 reps with no more than 90 seconds rest
How often should I train each muscle group for hypertrophy?
—— 2-3x per week
Can I build muscle while losing fat?
—— yes, but don’t expect much
How important is progressive overload for hypertrophy?
—— very. You won’t change without it
Should I train to failure for maximum muscle growth?
—— Hypertrophy is highly dependent on absolute failure. Take the set past painful. Your face should be all kinds of twisted
How long does it take to build noticeable muscle?
——3 weeks is when the magic begins to really happen
What’s more important for hypertrophy: weight or volume?
—— volume
How much rest should I take between hypertrophy sets?
—— no more than 90 seconds
Do compound exercises build more muscle than isolation exercises?
—— not always. They are Better for performance and conditioning tho
Does muscle soreness mean I’m growing muscle?
—— it usually just means you spent all your local energy. Too much of it too.
What’s the best calorie surplus for gaining muscle?
—— 300-500 minimum
Does tempo matter for hypertrophy?
—— very. More time under tension = more growth
Should I use full-body or split routines for hypertrophy?
—— almost always splits for HYP
Can cardio reduce muscle growth?
—— only if you do it wrong
HYPERTROPHY
UPDATED: 8-10-26
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How is muscular endurance different from strength?
—— endurance is how many reps, strength is how much resistance was overcome
How is muscular endurance different from cardiovascular endurance?
—— the movement types/duration
What rep range is best for improving muscular endurance?
—— 30+. Always AMRAP lol
How often should I train for endurance?
—— 1x weekly/ 3x monthly
Should I train to failure when building endurance?
—— Until you want to stop, then continue for a few more before actually stopping
How much rest should I take between endurance-training sets?
—— 30-60s max
Can I build strength and endurance at the same time?
—— yes but not the best approach
How important is breathing during endurance exercise?
—— it is everything for endurance. Endurance training doesn’t begin until you begin to monitor your breathing
What are the best pre-workout meals for endurance exercise?
—— CARBS for performance, FATS for aesthetic/ gen health
How can I improve endurance without running?
—— plenty of options under the 5 & 9 cards on the training deck
What is the difference between aerobic and anaerobic endurance?—— literally Muscle vs Movement
ENDURANCE
UPDATED: 8-10-26
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