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about Lean Building
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What equipment do I need?
Ideally, you’d have access to dumbbells and barbells (the program was originally designed to be completed at the gym) BUT due to what is going on with Covid-19, I included all-dumbbell modifications, which means that if you at least have a set of moderate weight dumbbells (8-30 lbs), you can complete this program. If you don’t have a set of dumbbells, see about ordering some on Amazon or borrowing a set from a friend, but this program is not doable with just bands or dumbbells, Honestly, I would be out of my integrity if I told you it was possible to build significant muscle with bands and bodyweight. Just not possible for 99.9% of people. But dumbbells will do until we get back to the gym!
How is #LeanBuilding different than #FastPhysique?
If you have purchased and done #FastPhysique, that’s amazing! That program is mostly designed for strength gain, and it is a little more intense than #LeanBuilding–meaning the workouts are longer and more days of the week. #LeanBuilding is specifically designed to promote muscle gain, which requires a different approach–sometimes slower, sometimes more volume and in general more focused on progressive overload. #FastPhysique workouts also require access to a full gym while this program does not. If you loved #FastPhysique, you’ll love this program!
What format do the workouts come in?
All of the workouts are delivered via easy print-and-go PDF with accompanying video tutorials for every single individual workout with extensive verbal form cues. The membership site is also mobile-friendly, so you’ll be able to pull the PDFs and videos at the gym in real time, too.
I’m a beginner and/or haven’t been consistent with weights, can I do this?
All fitness levels can do these workouts. Regressions are given and we’re using Metabolic Effect’s Rest-based training approach, the time and amount of rest you take in the workout is completely up to you–making it super safe. The workout frequency suggested is 3-5x/week, which may be more volume than you are used to (or less, depending), so the most important things will be to listen to your body, rest when you need to, practice your form as best you can, and slowly ramp up in weight so you don’t overdo it right out of the gate. The goal is consistency and to stick with it. So do your best, there will always be time later to take things up a notch.
Will I get sore with these workouts?
The probable answer is yes. These workouts contain a lot of different movement patterns and a lot of volume, thus literally forcing the body to respond. You’ll be cramming a lot of exercise (reps and sets) into a short amount of time. Of course, this intense approach is what drives results, but it will also be a bit of a shock to the system especially if you are not used to it. However—and here’s the important thing—the key is understanding it’s transient and then managing it as best you can so that you can continue to train. I include extensive coaching on how to handle soreness within the program.
What if I can’t exercise 3-5 days a week?
Yes, this will be a common concern, and warranted. Consistency is key, and by making the workouts on the short side (15-45 minutes) hopefully that provides a low barrier to entry. But bottom line, a lot of folks won’t be able to commit to 3-5 days a week, and that is fine. You need to make it wok for you and your unique schedule and priorities. BUT, I don’t want you going into all-or-nothing mode, so just do your best and progress as possible.
How long will I have access to these workouts?
You have access to the #LeanBuilding membership portal forever.
What if I am currently doing another program?
I’ll be honest, ideally you’d not do too much other exercise while doing this program for best results. You can leisure walk as much as you’d like, but if you are doing excessive cardio, for example, it WILL take away from your results. Which, so long as you know that, is fine. Throw in a yoga class or the occasional Zumba or boxing, and that’s fine. But if you are doing a ton, and add this on top, we need to be aware of overtraining/not giving the body sufficient recovery time for best results. But of course, if you are currently doing another program, it is perfectly fine to start this after you’re done.
Can I modify for injuries or chronic aches/pains?
Yes, I’ve included in the final program modifications for plyometrics (jumps), cardio options and more. And if you need an alternative for anything any time, you can always email me for help. No issues.
Do the workouts include videos?
Yes, the workouts include longer demo videos, where I am talking you through each movement, and what to look for and how things should feel. They are not full-length like a workout DVD though. BUT, no workout has more than 6 exercises so they are simple and easy to understand.
What’s your refund policy?
There is a 30-day money back guarantee. You can request a refund if you are not satisfied with the program within 30 days and receive a full refund. However, please understand that you will also be taken out of the membership portal should you decide it’s not for you. No refunds will be granted after 30 days.
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