FAQ

I don’t have time to go to the gym/don’t want to go to the gym, what do?

That’s not a problem, this program is designed so that you can swap out exercises that need equipment for other exercises that don’t. Got a little bit of free space in your home? You’re all set then!

Do I need any equipment?

You will get the most out of this program if you have access to the gym and some equipment, but if you don’t that is completely fine. You should be able to do the entire workout without any equipment (maybe a chair).

Should I take any supplements or pre-workout?

Since you’re starting out, I would not recommend it. At this stage it is an unnecessary expense. If you need some motivation or a way to get pumped up for the workout, you can drink some coffee.

What are these sets/reps you are talking about?

Sets are a group of reps and reps are individual repetitions of an exercise. For example doing 1 push-up will mean you did 1 rep, doing 5 push-ups will mean you did 5 reps. A set will be a collection of reps, so those 5 reps are considered 1 set. In between sets, you either rest or do a super-set (doing another exercise that targets the same muscle groups immediately afterward). Sets and reps are typically denoted with the set first, followed by a / then followed by the rep amount; i.e. 3×5 would mean 3 sets of 5 reps.

I don’t want to get huge and muscly, I just want to get toned/I want to get huge; will this program do that?

As with anything in life, you will get out of this program what you put into it. For those out there that are worried about putting on too much muscle/bulk, don’t worry, this program won’t turn you into Ronnie Coleman (a hulking beast of a man) overnight (in order to achieve a physique like this it will take years of hard work, training, and a massive amount of food consumption every day). It will however help you get toned and fit.

For those of you that want to put on a lot of muscle, this program can also help you achieve that goal. How you may ask, can this program achieve seemingly opposite things? Simple, you get out of it what you put into it. You can mold the program to adapt to your particular needs, generally by increasing/decreasing the sets/reps or weights. Diet will also play a huge role in attaining the body you want.

How much weight should I use?

We recommend absolute beginners begin with either body weight or a very low amount of weight and adhere to the recommended sets/reps. Increase the weight by approximately 5 lbs each session. As you begin to advance and feel more comfortable in your exercise regime feel free to experiment with the sets/reps scheme. As you experiment with the weight schemes and set/rep ranges you will find different end results.

Once you get to a point where the weights are too heavy and you are struggling or fail to complete a set, consider reducing the weight you are lifting by 20% and building back up. Do this only after you fail to lift a certain amount of weight consecutively for 3 sessions straight. External factors may contribute to you having a bad day.

How often/long am I supposed to workout?

The program is designed so that you only have to workout 3 times a week. There is a rest day in between each day you exercise in order to allow your body to recover. Don’t be discouraged by muscle soreness, it will gradually go away with time (likely within a few weeks).  The workout itself should take no longer than one hour.

How long should I rest in between each set?

In phase I, try to decrease your rest times as each week passes. I.e. let’s say you start out with 90 seconds rest between sets on the 1st week. Try to hit 60 seconds rest time between sets on the 2nd week, etc. If you want more of an advanced phase I, try to circuit train through the first four exercises back to back (meaning no rest in between each exercise), with only a 90 second rest before starting the next round.

Do I need to stretch beforehand?

You can if you want to, but generally we recommend warming up by doing a few warm-up sets before the actual workout. If you are starting this program with a very low weight, these warm-up sets aren’t really necessary. The most important thing to focus on at this point is your form. Ensure you develop good lifting habits/form now so that you don’t end up injuring yourself later down the road.

Do I need to do any cardio?

We recommend you supplement the workouts with approximately 15 minutes of cardio (be it jogging, using the stair-master, biking, jump rope, etc.) after you are done in order to help circulate the lactic acid in your system that developed during the workout and in order to improve your cardio. Also consider doing some light cardio on your rest days.

What is phase I, where is phase II?

Phase I is the beginning of this program, phase II will add onto the program, email us for more details.

I have more questions!

Please email us at noordinarylifepodcast@gmail.com with your inquiries.