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Team ForNever Lean Ltd. accept no liability for any injury, loss or damage
resulting from physical exercise. By following this programme you
voluntarily assume the inherent risk of physical training. If you suffer from
any known medical conditions, injuries or allergies, or if you feel you may,
we strongly advise that you seek advice from a medical/healthcare
professional before partaking in any physical activity. Any supplements
that are featured are optional and should always be taken in line with the
manufacturers recommendations. Always ensure your technique is correct
and training within your own capabilities and observe any safety
practices/code of conducts present within your given training
environment.
Copyright
Our Ethos
The fitness industry is a weird and wonderful world. Full of false truths,
unrealistic expectations, photoshopped pictures and people just out to
make a quick buck.
We want to help you achieve a goal that is both challenging, yet realistic.
We want to help people become a better version of themselves, not
because they feel that social media dictates that they look a certain way,
but because the decision to make a change has come from within. It is
when the motivation is truly intrinsic that a person will achieve the
biggest transformation.
A TFNL training programme will allow you to reach your fitness goals
through tried and tested training methods. All the exercises included
are ones that we do regularly and have enabled us to make the most
progress. We do not believe in ‘quick fixes’ or fitness fads. We believe in
steady progression that makes the transformation both healthy and
sustainable.
We are always more than happy to answer any questions that anyone
may have and will always offer frank and honest advice. We won’t tell
you that you’ll be able to lose 15kg in a month, or add 40kg to your squat
in six weeks, we aren’t interested in just selling a programme or a t-shirt
and then riding off into the sunset after taking your money. We want
to be there with you every step of the way and create a community of
like-minded individuals who are motivated to become a better version of
themselves.
RPE is based on a numeric scale from 1-10 and rates the difficulty of a lift
at a particular time. It is an exceptionally useful tool to use in order to
auto-regulate your training.
At some points in training, fatigue will be higher than others and instead
of just dropping the weight prescribed, it can be useful to set an RPE. By
setting an RPE you are able to simply set a level of exertion so the weight
can be set to a load that you are able to manage on the day at that set
degree of exertion.
This allows for many different variables such as: lack of sleep, poor
nutrition and other that factors that daily life can throw at you.
RPE
Was this too easy to count as a true working set? 5.5
Was this fairly easy like a warm-up weight? 6
Was this borderline warm-up weight? 6.5
Was the speed fairly quick like an easy opener? 7
Could you have MAYBE done 3 more reps? 7.5
Could you have DEFINITELY done 2 more reps? 8
Could you have MAYBE done 2 more reps? 8.5
Could you have DEFINITELY done 1 more rep? 9
Could you have MAYBE done 1 more rep? 9.5
RPE for this set was at 10 - maximal effort
TFNL
Pre-programme Notes
⁍⁍ Linear progression is vital. Try to increase the weight used every week
– keeping track of the weights used in the right hand column will allow
you to plan your progressions in advance. Overloading the muscles in
this way will force the body to adapt, this is what causes change and so
is the most important aspect of the programme.
⁍⁍ Auto regulation is key. If you feel dreadful, accommodate for that. Rest
times are a good example of this – on some days you will not be firing
on all cylinders and may need to increase the rest times as you are not
recovering as quickly.
⁍⁍ You will need to increase your protein intake to provide your body with
sufficient amounts of protein to repair your muscles between sessions.
You may also need to up the amount of carbohydrates and fats that
you eat as you will be depleting the reserves that your body has.
⁍⁍ It may take a while to familiarise yourself with the RPE scale, just be
patient.
Each training day is laid out in an easy to follow table. You’ll notice that
the ‘Weight used’ column has been left blank, this is for you to print and
fill in should you choose. This will enable you to have an accurate training
diary and will help you with the linear progression aspect of the
programme, as you’ll always be able to see the weights that you used in
the previous week.
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
Week 2
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
Week 3
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
Week 4
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
Week 5
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
Week 6
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
Week 7
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
Week 8
Day 1 - Lower
Day 2 - Upper
Day 3 - Rest
TFNL
Day 4 - Legs
Day 5 - Push
Day 6 - Pull
Day 7 - Rest
What Next?
The goal of the programme was to increase both your strength and
promote hypertrophy. Now that you’ve been through the 8 weeks we
strongly recommend that you take a deload to allow your body and
central nervous system to recover.
Your options after taking the required deload (you should deload for as
long as you require - there is no specified time for your recovery as
everyone recovers at different rates) include testing your one rep max’s
again or beginning another 8 week cycle.
You can run this programme consecutively, several times. As stated, the
main aim is for overall strength increase and hypertrophy, not allowing
you to peak for a new one rep max attempt.
Should you have any questions regarding the next steps of your training
please either email us at: teamforneverlean@gmail.com, or send us a
message on our Facebook page - Team ForNever Lean.
Thank you for being a part
of the TFNL community.