HypeTrophy Workout Guide

Start small and build on a foundation of good work. The Build Workouts have been designed to be simple to follow and execute whilst also providing you with the foundational movement patterns required to become stronger..

Remember that following a workout is the easy part. The hard truth is that most stop when motivation is depleted. If you recognise this and take steps to remove or mitigate friction and excuses then you will have taken the best start possible.

Consistency is the key to success. So start by adopting this mindset.

A chin up bar (either door frame mounted or free-standing) and a range of resistance bands are required for the HypeTrophy Workouts. A 15-20kg kettlebell or dumbbell would be ideal but not a requirement.

No you don’t need to join a gym although joining one allows you to incorporate barbell training which has a host of benefits physically and mentally. However, the home workouts when executed with the right intensity will also see results.

There are workouts here that cater for those with only one day a week to spare but these are interspersed with suggested exercise bursts in between the pockets of time available in your working day. The key here is moving constantly.

Once you get into the habit of exercising you will find that you are more energised, motivated and ready to tackle challenges you would normally shirk from. As a result, you will naturally want to exercise more in order to retain these new found superpowers. Once your body adapts, try carving out 3 days a week.

Every exercise will feel awkward or alien the first time. What you want to look for are targeted muscle contractions for the specific body part you are working out. For example, if you are doing a bench press, you want to control both the ascent and descent with your chest. Starting movements with a light weight and in slow motion, allowing the bar or dumbbell to move along its natural path is a good starting point.

In order to fine tune your technique, enlist the help of a personal trainer or submit a video <insert link> here for feedback.

If you are a beginner you should see results within 3 months if you are consistently putting in the work 3 days a week.

If you are experienced, then you will know that growth is less exponential. The small gains come from the adjustments to a host of variables in your workout, diet and recovery. It could be increased time under tension or less rest in your workouts, more calories in your diet or a more consistent sleep schedule to aid recovery and muscle growth.

This is different for each individual and without delving into the deep rabbit hole of our unique psyche, motivation’s common ingredient is usually fear. Imagining a future where you can’t live the life you’ve worked so hard for can be make you wonder what is this all for. Health is something money can’t buy so your best insurance is to do what you can today. And you can start by committing to the workouts available here.

Around 4-6 weeks is the common standard but your body is the best barometer. At the 4 week mark ask yourself whether you are still feeling challenged with the weight and movements, are you just going through the motions? If the intensity has dropped and the workout is just something there to do then it’s time to change things up. Minimum 4 weeks though which allows enough time for the adaptations from the workout to occur.