GROUP ONLINE TRAINING

There are nutrition recommendations included, yes.  You can choose between personalised guidelines based on your biometrics and goals, or standardized hand measurements, as developed by Precision Nutrition. The nutrition recommendations change throughout the phases to match the workouts (e.g., more exercise, more food, less exercise, less food). Muscle Nerds typically start with low volume, lower food, and increase volume and food over time.  This is how the group training programs have been structured.

If you have an injury that needs working around, you can let your coach know and they will give you substitute exercises you are able to do instead. However, these programs have been written for able bodied people, so if you have a chronic injury that requires rehabbing, a more personalised program would be best for you, or in-person training with a rehab specialist.

If you do not have the machines or equipment available to perform the exercises that are programmed, then let your coach know and they will give you a substitute exercise based on what you do have available to you.

The program continues on indefinitely, so you can continue on with it for as long as you like.

The program has been designed using equipment you can expect to find in most commercial gyms and we highly recommend joining a gym if you are not already a member.  That being said, the program does provide minimal equipment versions of workouts for the first three phases, making at-home training possible.  From Phase 4 onwards, the workouts are such that gym training is necessary.

As with everything, the results you get are dependent on the effort you put in and how compliant you are. The programs written are very effective, and if followed well together with control over your dietary intake, results can be quite substantial. See below for results from clients who have completed these exact programs.