Base Workouts - for those new to strength training, coming back from injury or just need a reset. It is recommended that most start here as it builds strong foundations for more intense and heavy work found in the Build Workouts.

Build Workouts - for those that have complete all phases of the Base Workouts or for those that are competent with the squat, deadlift, bench press, barbell row and barbell military press and want a workout plan that builds more density into their frame.

Home workouts - for those that primarily work from home (or only have time to workout when they are at home). These require minimal equipment - only resistance bands and a chin-up bar is essential. A 10-20kg kettlebell is optional but ideal for optimum muscle stimulus for the Build Workouts.

Gym workouts - for those who have access to a gym - whether that be in the office or close to work. The gym will require a squat rack, bench with various adjustment angles, barbell and dumbbells that range between 5-30kg at the minimum.

Hybrid workouts - for those that mix their time in the office and at home and require a workout for each situation. Minimum time commitment per week is 3 days (logic behind this is if you only had 2 days, you can follow the 2 day wfh or gym work outs - assuming the average 2-3 day commute into the office).

Start with the Base Workouts and then work your way through the 2 phases. Each phase lasts 6 weeks after which your body will have acquired the foundational strength required to safely progress to heavier weights featured in the Build Workouts. There are also cues and tips within each workout and exercise to guide you through if required.

Besides the workouts themselves, it is just as important to focus on your recovery and nutrition. Listen to your body as that is the best barometer of when you need to take a break. If you are reliant on caffeine or other energy stimulants to get going its more important to focus on letting your body recovery naturally via sleep then continue to slog through a workout.

Nutrition and supplements are the remaining factors in the equation. A focus on whole clean foods (as opposed to quick meals and junk) and applying the calorie surplus or deficit rule for gains or fat loss respectively are the undisputed principles for healthy eating. Specific diet protocols don’t fit into the HypeTrophy philosophy as they are not sustainable long term. The methods and regimes contained here are designed to be achievable to ensure motivation and simple to reduce cognitive overload.

If you have never strength trained or have been out of the game for a while, then expect to see some ‘newbie gains’ in the first few months of training. These are noticeable (but not dramatic) shifts in your physique which motivates you to continue.

Depending on the number of days you can commit, expect your body to adapt via soreness (DOMS or Delayed Onset of Muscle Soreness) and fatigue during the first few weeks after which a new equilibrium will be set.

After Base Workout you may find that progression isn’t as exponential and that is to be expected. Progression after this stage isn’t linear but if you stick to the workouts on a consistent basis, you are still moving in the right direction. The changes are happening within and you will discover a new found energy and vitality with your work and family life.

It will be naive to also not expect injuries. They are a part of your decision to work and strengthen your body. Even the best, who have the best technique, still get injured - it happens. Don’t be discourage when this happens. Rest and adapt by working out with other movements outlined here [INSERT BLOG LINK].

Lastly, expect that life will get in the way - family, work, illness. Even if you miss a day or can’t complete a set workout, don’t apply an all or nothing mentality. The key is to do something, even it its a quick 30 second push up during a webinar or suitcase walk up and down the stairs when working from - something is better than nothing. Choose to do something. This small habit will ingrain a notion that once you’re not actively stressing your body physically, there is something wrong which compels you to do something about it.

Building muscle is simple in theory. You progressively overload your muscles, provide them with stimulus, eat and rest applied in a consistent manner and there will be hypertrophy.

Execution of said theory is the hard part. Life gets in the way. Time. Motivation. Aimless. No consistency. While I can ‘t help you get up, move or lift those weights, I can provide guidance and advice that have worked for me.

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