Struggling To Make  Gains In Strength And Muscle Mass? Always Overthinking Your Programming? 

Like anything in life, you will get out of this program what you put into it. While I do offer a 14-day money-back guarantee, the results you get are up to you. Many experience significant strength gains after only 3-4 weeks of training, but building significant muscle mass is a slower process - unless you are completely new to training. I can promise that if you commit to the process and put in the work, you will see results.

Yes, I would certainly say that the more I have learned, the more I have been able to fine-tune and optimize my recommendations. So, even though I still stand by all the information in my previous online courses, this has been the most effective for both myself and my 1-to-1 clients throughout my entire career! This is also a much more practical course than before, where I now have video presentations with a text-based summary underneath - while previously there were long, scientific expositions with several study references (perfect for nerds like me, but not always easy to put into practice)

In this program, the focus is primarily on how to program (setting up a strength program that suits you), and then how different types of training will lead to different goals - and at what speed.

If you want to build muscle (and gain strength along the way) I have - in my opinion - found the principles that give the best result for that purpose.

If you just want to get strong without building that much muscle, I'll tell you how that can be done too.

But - muscle growth is a relatively slow process, and it is impossible to become a bundle of muscles overnight - so you need to be realistic about this (in fact, there’s a separate video presentations on realistic rates of progress).

A beginner can - if everything is optimal - build up to 0.5kg/1.1lbs of muscle/month for women and 1kg/month for men.

After the first 6-12 months of structured training, this is approximately reduced to 250g/0.6lbs per month for women and 0.5kg/1.1lbs for men.

Realistically speaking, most people with normal lives filled with work and social demands, family life and greater variations in both food intake, sleep and stress levels (not to mention relatively large differences in genetic and hormonal potential) will be lucky if they achieve half of this.

If you fear getting too big and muscular, you will discover it in the mirror long before it becomes a problem, I think.

What I can say is that by training SMART instead of A LOT, this will literally be the LAST program you'll ever need - and the vast, vast majority will get better results in the first 2-3 months than they have had for 2-3 years.

My premise is also that it is possible to train much more and increase muscle mass faster, provided you have the genes, hormones, FOOD (you need a nutrient dense diet with sufficient calories to build muscle) and recovery capacity for it - but since genes and hormones determine how much muscle you can build anyway, there is a lot of risk associated with trying to get there faster.

Firstly, the high amount of training that some think they need to do will place great demands on food, sleep and stress being 100% spot on.

Secondly, connective tissue, tendons and joints must also keep up - and although muscles can grow bigger and stronger relatively quickly, it takes much longer for the rest of the chain to keep up, and since a link is no stronger than its weakest link this is often where various pains and, in the worst case, injuries occur.

If you plan to train for as many years as possible, it seems a bit pointless to spend so much more time and effort just to save a few years reaching your genetic max.

I lost count years ago of how many people contacted me with a cry for help because they had nearly destroyed themselves with way too much exercise. The same people would have liked to have good increases and were full of arrogance and self-confidence at the start...but there are very few who manage to maintain this over months and years.

Most of us want shortcuts.

With me, you get no shortcuts.

You get the truth...the essence of what actually works, a sustainable strategy you can use for months, years and decades with abundant energy and motivation, and consistent and progressive gains - without constant pains, aches, burnout, and injuries.

Yes, as long as you are a human, the same principles apply.

But I do acknowledge that women want to focus on building different muscle groups than most men (chest and arms), so I have a video presentation explaining how women might want to change a few specific program variables, along with a separate "womens" program template focusing more on glutes, legs shoulders and the v-taper (lats/back).