How muscles grow, how progression is managed and what the training for it looks like.
19.90€
Learn more
E-book
Basics
The workbook
Your workbook for solid training fundamentals from day one: principles, technique and planning to work through and note down.
- 29 pages
- 6 chapters
19.90€Your purchase keeps countingWith your order you get a personal code.If you later get a bundle or the Complete Library, the price of this e-book counts in full. You only pay the difference.If you start coaching, the amount comes off your first month.The code is valid for 12 months from the purchase and can be used once.
Right after payment you get an email with your invoice and the download link. Read the PDF on your phone, tablet or computer, or print it. The link works for 7 days and up to 5 downloads, so save the file straight away.
What this is about
Train cleanly from the start.
Fundamentals are the basis for everything that comes later in your training.
Skip them, and you'll still make progress, just more slowly, with more detours and more frequent corrections. Learn them consciously once, and you never have to learn them again later.
- Training Principles
- Technique
- Training Planning
- Progression
“Fundamentals aren't a detour, they are the path.”
What’s inside
6 chapters, 29 pages.
- 01Pages 3 to 4
Getting Started
Establishing a starting point · Why fundamentals are decisive
- 02Pages 5 to 11
Training Principles
Progressive overload · Volume and intensity · Understanding load management
- 03Pages 12 to 17
Technique
Securing movement quality · Performing the key basic exercises correctly
- 04Pages 18 to 23
Training Planning
Choosing splits and frequency · Tracking and adjusting progression sensibly
- 05Pages 24 to 26
Recovery
Putting sleep and recovery in context · Balancing load and rest
- 06Pages 27 to 28
Conclusion
Avoiding common mistakes · Continuing safely
A look inside
This is what it looks like.
Three real pages from the workbook: understanding intensity and RIR, the most important basic exercises and why recovery matters just as much.
The principles
The four principles of good foundational work.
01
Technique before weight
Clean execution beats every extra kilo on the bar.
02
Consistency before intensity
Regular training at solid quality beats sporadic personal bests.
03
Understanding before copying
Whoever understands the principles can apply them to any situation.
04
Patience before pace
A stable foundation takes time to build, but pays off permanently afterwards.
Learn the fundamentals properly once, and you never have to relearn them.
Cheaper in the bundle
Training Bundle
Basics together with Muscle Growth and Recovery.
Or all six e-books at once: Complete Library for €89.90 instead of €119.40.View the library
Premium CoachingAll e-books are included free in Premium Coaching.View coachingMore e-books
From the same system.
Muscle gain and fat loss at once: calories, training, progression, long-term strategy.
19.90€
Learn more
Nutrition that holds up in daily life, even in weeks that are not perfect.
19.90€
Learn more