The warm-up set is done to prepare the body for training. It increases blood circulation and gradually warms up the muscles. This warm-up helps prevent injuries by activating the body gently, without straining the muscles yet. The focus here is to prepare the joints and muscles for what's to come, without overloading.
The preparatory set aims to activate the central nervous system — it "wakes up" the body and signals the muscles that effort is about to increase. This helps improve communication between the brain and muscles, allowing them to contract more efficiently during training. With this, muscles prepare to handle heavier loads and demand more strength, enabling better performance in the main workout.
Gently prepares the body for training.
Alerts the nervous system, preparing muscles to use more strength and perform the exercise more efficiently.
Warm-up and preparatory sets may vary depending on the exercise and student. Pay attention to your app, where you'll see the number of sets and details for each exercise. Below are examples of how they work:
When there are 2 warm-up sets for the exercise: • First set: Use 50% of the total load and do 10 reps. • Second set: Use 60% of the total load and do 6 reps. When there is 1 warm-up set for the exercise: • Use 50% of the total load and do 7 reps.
When there are 2 preparatory sets for the exercise: • First set: Do 4 reps with 80% of the total load. • Second set: Do 3 reps with 90% of the total load. When there is 1 preparatory set for the exercise: • Do 4 reps with 85% of the total load. When there are 3 preparatory sets for the exercise: • First set: Do 4 reps with 80% of the total load. • Second set: Do 3 reps with 90% of the total load. • Third set: Do 1 rep with 100% of the total load.
Some exercises may not require warm-up or preparatory sets. This information will be clearly noted in your workouts in the app. Pay attention to the app to know exactly how to apply warm-up and preparatory sets in your training. This will ensure you are always preparing correctly and making the most of your performance!
Progression in training is essential to achieve good results. Here, we work with two forms of progression, and you'll see in your app which one applies to each exercise.
How it works: When the exercise has a rep range, for example: 6-10 reps, you start with a load that makes you fail at the sixth rep. When you can do 10 reps with that load, increase the load by 5% to 10% and go back to the 6th rep (at failure). Repeat the process whenever you reach the maximum number of reps. Example: If you start with 20 kg for 8 reps and it takes 3 weeks to reach 12 reps, when you get to 12, increase the load and repeat the cycle. Tip: This process can take two to five weeks, depending on the exercise and how you progress. Go at your own pace, without compromising form, range of motion and cadence (movement speed).
How it works: If the rep range is fixed (e.g., 6 reps), you will increase the load over time while keeping the number of reps constant. Example: If you started with 40 kg for 6 reps and after 6 weeks managed to do the same 6 reps with 60 kg, that's load progression. Important: Don't try to move faster or reduce range of motion to use more load. Always maintain the same cadence and range of motion.
• Always record your loads and reps to track your progress. • The goal of training is to progress, whether by increasing reps or load. Focus on improving! • Range of motion: refers to how far you go "into" the movement (full extension or flexion), without cutting the execution short.
• Never reduce range of motion or execution quality to increase load. Proper form is more important than load. • Progress takes time, so be patient. The focus is on gradual improvement, without rushing.
Rest time between sets is essential to ensure adequate recovery and best performance. Check the rest times you'll follow in training:
Rest time: 1 minute to 1 minute 30 seconds The goal here is to prepare the body without overloading. A shorter rest to maintain muscle activation.
Rest time: 1 minute 30 seconds to 2 minutes These sets require more attention to the central nervous system, so longer rest is needed to ensure good performance in subsequent sets.
Rest time: Depends on the exercise, the moment in training and intensity. The exact rest time between working sets will be available in your app, so pay attention. Working Sets: Working sets are those done to failure or near failure. If the exercise is to failure or near failure, rest time can vary depending on how you feel and the guidance that will be aligned with you in your plan.
Rest between sets is essential to ensure adequate muscle and nervous system recovery. Don't skip these rests and always follow what's in your app to optimize results.
Rest time between sets is fundamental to training success. It was planned to optimize your performance and results. • If you rush the rest, you lose your training benchmark and hurt performance. • Resting less is not good. It may indicate that training intensity is low and you're not progressing as you should. Remember: Rest is an important part of training planning. Don't ignore rest time!
Recording everything (loads and reps) is essential to know where you need to improve and progress. • If you don't record, how will you know if you're progressing? • I'll always check your records to align with you and adjust your loads and reps. These records are important training and progression parameters.
Even if you watch the videos in the app, it's essential to send me your execution videos. Why? Because I need to know how you're training and whether your exercise form is correct. This is essential to ensure you're training in the most effective way. Correct biomechanics and precise execution make all the difference for results.
The order of exercises in training is intentional. They are arranged in a specific way to ensure training progression. • If you change the order of exercises, the workout loses its organization and efficiency, making progression harder. • Exercise order directly impacts your ability to progress. If you do an exercise first on one day and then switch the order on other days, it can disorganize your progress.
Consistency is essential for your progress. Maintaining training frequency and weekly split order helps maximize results. The training split order was planned to ensure each muscle group has the necessary rest between sessions. Changing this order can interfere with recovery and performance. Follow the split correctly, respecting the days and exercise order, to ensure the balance between intensity, recovery and progression.
• Rest: Respect rest time between sets to optimize results. • Records: Log loads and reps to track your evolution. • Form: Send videos to ensure you're doing exercises correctly. • Exercise Order: Follow the workout order in the app to maintain organized progression. • Consistency and Split Order: Maintain consistency and respect the split order to optimize recovery and performance. These guidelines are essential to ensure you're on the right path to achieve the best results in your training. Remember: success comes from discipline, consistency and attention to detail!
Communication between us is indispensable for your success. It's essential that you always send me execution videos and ask about any doubts on WhatsApp. Through continuous feedback, we can adjust and continually improve training execution, ensuring better results.
I will always be available on WhatsApp to answer questions, respond to queries and provide guidance. Dialogue is essential for us to align training and progress efficiently. Without this connection, it will be very difficult to achieve the expected results.
Your active communication and my constant feedback are fundamental to success. It's 50% from each side! If there isn't good communication, progress will be slower and results will be compromised. Remember: Results will come with constant communication. So always send me videos, ask questions and keep the conversation open on WhatsApp. This will make all the difference in your performance and evolution!
Contact me on WhatsApp. I'm always available to help!
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