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Exercises
& Training Intensity
Correct execution of the most important exercises, and how to realistically gauge your training intensity.
- 16 pages
- 4 chapters
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What this is about
Before your first exercise.
The best exercise is useless if you can't feel how close you really are to your limit.
Two things decide the value of every exercise in this guide: how cleanly you perform it, and how close to your limit you go. Both apply to every single exercise, which is why they come first here, instead of being re-explained for every exercise.
- Key Movements
- Isolation Exercises
- Training Intensity
- Common Mistakes
“The exercise shows you what to do. Execution decides whether it works.”
What’s inside
4 chapters, 16 pages.
- 01Page 3
Getting Started
RIR and what matters in every exercise
- 02Pages 4 to 7
Key Movements
The eight most important movement patterns, with technique illustration
- 03Pages 8 to 14
Isolation Exercises
Targeting individual muscles deliberately
- 04Page 15
Conclusion
How to continue after this guide
A look inside
This is what it looks like.
Three real pages from the guide.
Target range
Training intensity: the RIR scale.
01
RIR 2
Demanding, the resistance is clearly noticeable.
02
RIR 1
Very demanding, barely another rep possible.
03
RIR 0
Muscle failure, no further clean rep possible.
Execution and intensity count as much as the weight.
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Go deeper
Basics
The foundation for structured strength training: from technique and exercise selection to planning.
€19.90E-book
CoachingMore than a guide: in coaching we put this into practice together for your goal.View coaching
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