How to use the exercise library

When to swap

Pain that is sharp, or a piece of kit that does not exist. Swap for the same pattern: another hinge, another press. If you swap a squat for curls, you did not adapt the plan. You left it.

When not to browse

Sunday night, looking for a more exciting chest move. Excitement is not progressive overload. Go back to the written week. If you do not have a week yet, take the quiz, then use the library as support.

Watch once, then lift

Open the demo, watch the two cues, close the phone, do the set. If you watch five variations you will do none of them well. The library is support for a written week, not a streaming service for fitness.

When you do not have a week, get one from the quiz. Then the library has a job. Until then it is a catalogue you will browse instead of training.

When to swap, and when not to browse

Pain that is sharp, or a piece of kit that does not exist. Swap for the same pattern: another hinge, another press. If you swap a squat for curls, you did not adapt the plan. You left it. Sunday night, looking for a more exciting chest move, is not a reason. Excitement is not progressive overload. Go back to the written week.

The ones we programme are meant to be filmed. If something is missing, stay with a close variation you know. You can build your own plan from the library only. Most people do better with a blueprint that already chose the sets.

The library is not a menu of boredom cures

Open the move in your blueprint, watch it, then do that move. That is how to use it. Collecting random new moves is how you stay sore and small.

See hanging-leg-raise-form if you want one example of watching a demo and earning a progression. Then go lift.

One demo, then the set

Watch two cues, close the phone, lift. Five variations means you will do none well. The library supports a written week. It is not a streaming service. No week yet? Take the quiz. Then the library has a job.

Swap patterns, do not browse on Sunday

Sharp pain or missing kit: same pattern, other move. Squat to curls is leaving the plan. A more exciting chest move on Sunday night is boredom, not overload. The programmed lifts are meant to be filmed. Missing one? Use a close variation you know.

Not a menu of boredom cures

Open the move in the blueprint, watch it, do it. Collecting new moves keeps you sore and small. See hanging-leg-raise-form for earning a progression. Then go lift. Most people do better with sets already chosen.

FAQ

Are all the lifts filmed?

The ones we programme are meant to be. If something is missing, stay with a close variation you know.

Can I build my own plan from the library only?

You can. Most people do better with a blueprint that already chose the sets.

What if my gym lacks the machine?

Swap the same pattern. A dumbbell row for a cable row is a swap. Arms for legs is not.

Can I programme only from the library?

You can. You will probably do better with a week that already picked volume.