FAQs

This page provides many very commonly asked questions for challenges that come up when doing a new program. You’ll notice there are sections related to the issues of Exercise, Nutrition, and Accountability. Make sure to review it all as it can help prepare you for what to expect in the up coming months.

Exercise Questions

What if something hurts?

Stop doing anything that causes a sharp pain. If it feels like a joint or tendon is being irritated, we do not want to keep doing that movement. You can either find a supplement movement that doesn’t hurt it (e.g. Dumbbell bench press instead of barbell bench press) or you can skip that movement altogether. If you are forced to skip the movement because the pain is so bad, it is highly suggested that you see a physical or athletic therapist to get it looked at.

Can I supplement an exercise?

Absolutely. Especially if you feel more comfortable with a lift. Try to make sure it’s working a similar muscle group. Use this list of what muscles are working during movements to think of how to supplement.

o   Squatting movement – Quads/Legs - E.g. Barbell back squat can be a Leg press

o   Hip hinging movements – Glutes - E.g. RDL can be a hip lift or hamstring curl

o   Pushing movements – Chest, triceps, and shoulders - E.g. Dumbbell Bench can be a Chest press machine

o   Pulling movements – Back, traps, and lats - E.g. Lat pulldown can be a dumbbell row

What if I don’t have the equipment?

Supplement the exercise using the list above. This workout is designed to be in a gym with at least dumbbells. Try to do your best to supplement any exercise you need to by using the appropriate muscle group