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There's a reason that diet of your friend's you've been trying isn't working....or that exercise plan you copied from your latest fitness magazine isn't toning you up... the plans aren't structured for YOUR individual needs! Nobody's body is the same- so nobody's body should be eating the same nor training the same!
ALLI-FITNESS IS 100% INNOVATIVE & CUSTOMIZED FOR EACH CLIENT
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Age: 27
Height: 5'6" 1/2
Weight: 123 contest, 128 offseason
Division/Organization: NPC National Figure, Class E
Favorite Quote: "Champions aren't made in the gym. They're made from something they have deep inside- a desire, a dream, a vision."- Muhammed Ali
Favorite Bible Passage: "God is in the midst of her. She will not be moved. He will help her when the day dawns." Psalm 46:5
Additional Interests: walking my dogs, shopping, yoga, reading my Bible, going to the movies, reading, writing, cooking, traveling, relaxing
Random Nerd Factor: I'm a huge Starbucks addict and I collect Starbucks city mugs!
Favorite clean food: egg whites, oatmeal, sweet potatoes, grass fed bison filet, Naturally more peanut butter
Favorite cheat food: I don't like junk foods- I look forward to the addition of fruits, baby carrots, and honey when I'm not in preparation for a show! I also love indulging in the occasional Diet soda- I like Diet Sierra Mist!
Favorite body part to train: Back or shoulders
Favorite exercise: High intensity plyometrics or hanging abdominal raises
One word to describe your training approach: PURPOSEFUL
Favorite cardio: Running intervals or the stepmill
Specializing In....
Vision...
"I feel very blessed, to be where I am at this stage in my life. My journey as a figure competitor and a fitness model has truly taught me what I'm made of, and my involvement in the fitness industry has led me to accomplish things I never thought possible. The physical transformation that is publicly visible is only PART of the transformation I've went through as a result of falling in love with a healthy, fitness oriented lifestyle."
"I started Alli-Fitness with the simple vision of creating a methodology and a way of interacting with clients that allowed for 100% individualized nutrition and exercise planning. Although I formed Alli-Fitness with women in mind, my services are not JUST for women, nor are they just for competitive athletes! I aim to encourage, motivate, and inspire anyone who is diligent and dedicated enough to make changes to their physique through fitness and nutrition. I want my clients to have a goal and a plan. I want them to be mentally strong and ready to commit. I want the yo-yo dieting to stop. I remember what it is to be new to fitness. I remember what it is to be confused by the flood of information out there- and to be unsure of where to begin. By creating this website, and this comany I hope to be able to give back to the people now standing in the same shoes I once stood in myself."
"Being fit and healthy brings a sense of empowerment I've not experienced elsewhere- and that's the feeling I strive to give to each and every client- through custom nutrition, individualized training, accountability coaching, constructive feedback , and direction." It's my belief that diets don't work, but strategically planned nutrition DOES. I hate the word diet and refrain from using it when possible, both with myself, and with clients. I prefer to create LIFE changes with clients- I don't just want to see pounds come off, I want to see changed mentalities about food, nutrition, the reasons for eating and exercising, and an improved outlook on life."
Mission....
"No amount of money can buy good health. It's a choice, and you have to continue to make that choice, each and every day, every bite of food, and every workout of your life. How you see that choice will determine how successful you are in your fitness goals. If you can draw a sense of empowerment and fullfillment from that choice- you will feel confident and in control. If you feel deprived or victimized you will be unsuccessful.
My mission is simple- I want to provide sound advice, planning, goal setting, education, encouragement, and support. There are no "get skinny quick" fixes in fitness- and I strive to encourage every client to work hard towards making exercise and healthy nutrition a part of their daily lifestyle."
"Allison's lifestyle management program changed my life. I've been on the program for 9 months now and have lost a total of 53 lbs. I'm so proud of myself because I've done it the right way. Using her tools and through her constant support and daily motivation I've adjusted the way I felt about food and working out, and I feel much healthier, both inside and out as a result. I used all of her journaling tools and she worked with me to tackle my mindset about food. I'm now contemplating doing a fitness show, a goal I always had but never thought I'd be close to achieving....."
- CHRISTY, Alabama
"I see Allison as a fitness guru. To me she's the prime example of living a healthy and balanced life, which is what I strive to do. When you go to the doctor you want the best, and when you go to hire a trainer you want the best as well, which to me means someone who practices what they preach and is a motivating example of what your life could be like. Allison is that to me, and with her help and patience I've began embarking on my own weight loss journey. I have a ways to go- but I've come a ways as well and I couldn't have without Allison!"
- PATIENCE, Florida
"I had been yo-yoing in and out of gyms for years, trying to get my motivation back up to where it was years ago. I had only been with Allison 4 weeks when I began feeling better about myself and my body. I continued with her and now I'm two pants sizes smaller and leaner then I've ever been. I have a higher level of motivation and I've established consistent nutrition and exercise habits..."
- CADENCE, PA
"What I like most about Allison is how motivational and supportive she is. I get discouraged alot because I'm lonely and my body feels old most of the time, but I love to compete and she keeps pushing me. I gained 6 lbs of muscle with her in my offseason and I stepped on stage at 51 in better shape then I was in my 40's!"
- BRIAN, UK
"Within days I had the plan Allison designed for me and my body type, she took time to listen to my goals, struggles, and previous experiences. She forumulates the diet specifically for your body which couldnt be more important. I couldn't ask for a more caring, understanding, or motivational coach."
- ERIN, PA
"I've been working with Allison now for a while, from a distance, and the results have exceeded all expectations. Her dedication, attention to detail, and willingness to talk one-on-one and answer all emails has more then made up for the distance. The workouts have been detailed, well tailored, and an unbelievable pain in the a#$ but in a good way! In the end Allison has found a client for life."
- GREG, North Carolina
"I'm no newbie to competing, I've competing naturally for years but I could never seem to get lean enough. I tried a couple different local trainers in my area but nothing worked. I even worked with a guy who was referred to me as a specialist with natural athletes but I still couldn't get lean enough to place well. I was a fan of Allison's physique and had seen her online, and sent her a message on facebook just asking for some tips. I ended up purchasing a nutrition plan from her, and after two weeks of being consistent I already noticed changes. It's already been 6 weeks on the plan and this is the leanest I've ever been, leaner then after a 12 week prep! I cannot wait to prep for a show with Allison because I know she'll make sure she gets in me in the best shape possible. She's quick to respond to my emails and I love that she tailored the plan for me. For example she avoided giving me foods that I hate eating, like egg whites and tilapia and I still am getting lean!"- JILLY, Virginia
"For the last year I have been trying to drop the weight after having my sixth child. I really didn't get very on my own and ended up being very frustrated and weighing 169, the most I've ever weighed. About a month ago I stumbled across Allison's facebook page and decided to contact her about helping me. I've never met her in person but I love her energy, her vitality, her spunk, and how down to earth she is. She also really knows what she's doing because in the first 5 weeks with her, I noticed a huge difference in my body from her nutrition plan and her workouts.
I lost 9 lbs the first 5 weeks, had more energy, and felt so much healthier then I had in ages. I know I have a ways to go but Allison has been instrumental in jump starting me on my healthy lifestyle!"
- Kim, Ohio
**Note, since writing this, Kim has continued with Allison and has now lost over 60 lbs AND competed in her first figure show!**
>>"First off, let me start by saying that Allison is the sh*t! I recently got into competing, in figure, and for my first show did a generic diet that was not suited for what I needed to compete. My sister told me about www.alli-fitness.com. I visited the site, looked it over, and was wowed with how awesome Allison looks and how personable her website was. I contacted Allison about her contest prep package. I currently live in Germany and thought it was a long shot.
Allison promptly emailed me back with 100% support saying that overseas would be no problem at all! Since that first email Allison has given me 120% every day. She is prompt at returning emails and is open to suggestions and questions. Since working with Allison (which has been about a month) I'll be going into this show leaner then my last and with 10 times the amount of muscle definition. I would recommend and have recommended Allison to everyone!"
- LINNAE, Germany
"I approached Allison about 6 weeks out from a show in a bad spot. The trainer I had been working with had pretty much let me go to shit and I was stuck 6 weeks from my show with no guidance and no support. I saw Allison's site online when I searched trainers in my area and sent her a feeler email just seeing what she thought I should do. She responded with some valuable tips which I put to work immediately to stabalize my situation. I decided I wanted her help with the remainder of my prep. I've never had anyone care so much, ever. She was with me every step of the way, answering all my questions, looking over my photos and making changes. I don't eat fish so Allison made sure to not put it on my plan, and I loved that she structured the meals around my work schedule (which is kind of nuts). It was really because of her that I was able to get up on stage for the first time.
Not only did I save my horrid prep, but I ended up placing 3rd in my class out of 7 girls. I couldnt have been happier with Allison as a trainer."
- SAMANTHA, Maryland
"I know Allison's experience is mostly in the NPC and I do NABBA so I was hesitant to contact her. I like being harder and bigger for figure and didn't know if she could work with that, get me in shape the way I like to be. I'm dedicated enough to train on my own so I knew I could do online training, I was looking for someone to steer my nutrition and to go to for help and questions. Like a consultant.
Allison has been great so far. I've only been with her two weeks but I think I'm a lifer. After I paid I got my plan in two days and was wowed at how meticulous and detailed she was. Everything was so professional and laid out. Before all my nutrition plans were kind of just typed up, there was not much detail. She even recommeneded some supplements and laid out of my cardio schedule for me.
She gives me understandable explanations for all my questions which I love. She doesn't try to sound overly intelligent with scientific rmabling, but lays it out simply so I can understand why and how. It's what I like best about her!"
- SAM, New York
"I'll be as straight forward as possible in my tesimonial for Allison- she is the real deal. I'm a vegan and had basically been told by trainers there was no way for me to get lean without eating meat. I found Allison on a natural bodybuilding site and contacted her about my needs. She didn't hesitate. She CUSTOMIZED a vegan plan for me, and within 4 weeks I was the leanest I had ever been. I'm now thinking about competing for the first time ever because I actually think I have a shot. If I ever do, Allison will be the person I go to for my prep!"
- KATIE, Florida
"I had an epiphany when I went to my doctor and he told me I needed to get the weight off or I'd sufer serious health issues. I already had bad knees, sleep problems and was out of shape so badly I hated walking. I hate working out so I knew I had to get a trainer. I was really apprehensive about working with Allison because of the distance. But actually it worked well for me. She started me off with a cleanse, in which I lost 12 lbs and from there set me up on a healthy plan. It was hard at first, the first two weeks were the hardest, but I've now been working with her over the course of 5 months and have lost nearly 60 lbs. The best part- I gained none of it back. I have more energy and feel better. And for the first time I like lifting!"
- JAMES, California
"I've always been skinny and wanted to gain some muscle, especially in my legs. I know Allison works mostly with women but don't discount her ability to kick a man's ass either. I know, because she kicked my leg training up and I know have gained muscle all over, but particualry in my legs. I've gained about 6 lbs of lean muscle with her, and to top it have lost bodyfat around my belly as well. I can see abs!"
- BILL, Pennslyvania
"I travel a lot for work and work long hours. I don't have the time to eat 6 meals a day which is what every trainer told me I'd have to do if I wanted to lose weight. I was referred to Allison from a friend, and for the first time I didn't feel like I had to change myself or my schedule to lose weight. She made a plan to fit me! We agreed on 4 meals a day, and she gave me tons of tips for quick fixes, food I could carry with me in my purse, healthy options at airports and restaurants, and ways to work out when a gym isn't handy. It was hard, because my progress was slow, but after 60 days of working with her I noticed my jeans were looser and my stomach and thighs looked smaller. I stuck with it and I've now lost two pants sizes. Thank God for her willingness to adjust a plan to me, or I'd have never been able to do this!"
- JANICE, Pennsylvania
"If you've made it this far to Alli's website, you're on the right track. I've known Alli in the fitness community for quite a while now as a friend, inspiration and now a sponsored athlete of mine. It was a pretty easy decision in picking her and I also decided to have her make a diet for me. This is the tricky part, I'm a vegetarian. She had no hesitation to work with me on that, and the diet I received has made it SO easy for me to get the right amount of nutrients per day that I have to have. That's SO important: to have someone that knows enough about what they do to work with any type of diet plan.
Alli is smart, caring, and knows what a realistic diet is. You're not going to get something from her that is copy and pasted--you'll get a great plan as well as a little piece of her personal tactics when it comes to dieting and training. It's not just the diet that is going to help you meet your goals, it's also the personal goal of your trainer when you work with Alli that gets you to the next step because she knows what she's talking about... I highly recommend her to you.... "
- JODI, Washington
Buy Now
HARDBODY PROGRAM INFO:
If you want a tight, toned body with lean abs, tight glutes and thighs, and sexy defined arms- this is the 6 week tone up for you! Using mini circuits and an infusion of intense cardio, you will keep your heart rate high for optimal fat burning as you sculpt your hips, legs, and abs. Once you start moving- you KEEP moving, until you've worked every inch of your body from a variety of effective angles. The result? A total body tone up that will leave you tighter then ever! Turn your weight workouts into fat burning fired up training sessions and get lean in 6 weeks flat!!
THE BUFF BRIDE WORKOUT PROGRAM INFORMATION:
What is the buff bride workout?
It's the 8 week program guaranteed to get you in shape for your big day. Designed with a three focus attack of toning your legs and butt, narrowing your waist, and sculpting your shoulders- this plan will put you in perfect shape for walking down the isle in your wedding dress. Detailed, structured workouts, as well as cardio implentation are included!
Split into two phases, each lasting 4 weeks- this plan is designed to be implemented with a solid, calorically proportionate eating plan and cardiovascular training as well.
THE SKINNY JEANS PLAN INFORMATION:
Drop two pants sizes in 8 weeks with my professionally designed “skinny jeans” workout- training guaranteed to get that body looking sexier in your best denim! If you’re up for the challenge- AND a reason to head to the mall- get ready to slim down and tone up. This is the perfect routine for ANY woman, since it’s designed to allow you to start at the pace that’s right for YOUR body- whether you’re a seasoned gym rat or a gym newbie!
I HIGHLY recommend this plan for beginners of fitness enthusiasts just starting out- as this program is designed to allow you to pace yourself!
This program has been the accumulation of NUMEROUS months of reading and studying for me. The result? A 7 week plan structured entirely for men with the sole purpose being to obtain fast muscular gains without piling on unwanted pounds of body fat. Essentially this means you are going to HAVE to eat in caloric surplus but the key to the 7-7-7 program is the daily and weekly plans that youll follow, as they'll allow you to consume enough CLEAN calories to add approximately 15 lbs of muscle in 7 weeks. If youve been slow to grow in the past, or havent seen bodyweight changes- this is the program that will finally fast track your muscle gains!
The plan is structured to include 7 meals a day, 7 days a week, over the course of 7 weeks. Hence the name, 7-7-7. The daily meal plans range from 3000 calories to 5000 calories, increasing by approximately 250 per day. This allows you to take your calories up in small increments until youre comfortable consuming calories above and beyond your bodyweight maintenance.
Cooking isn't JUST for the ladies anymore! In "Muscle Meals for Men" you'll find easy, delicious, muscle building recipes guaranteed to engage your tastebuds without sabaotaging your fitness and physique goals. Each and every one of these recipes were formulated with men in mind! Male athlete and bodybuilder testesd AND approved!
Split into four sections for a total of 33 recipes, "Muscle Meals for Men" includes;
Give me 12 weeks and I will give you a new body! Take the 12 week transformation challenge and commit to a better body, a healthier diet, and a new future!
Unlike other transformation challenges out there- this is not a "one size fits all" challenge. There will be no cookie cutter diet and no carbon copy exercise program. Just as with ALL of Allison's programs, the 12 week transformation challenge is100% customized to meet the nutritional needs, exercise needs, and physique goals of the client. Whether your utlimate goal is to get shredded, lose weight, gain muscle, or add mass, give Allison a 12 week commitment, and she will give you the results you want!
The 12 week challenge works in 3 phases, each lasting 4 weeks in length. Training, nutrition, supplement suggestions, cardio planning, meal plans & recipes included! Weekly progress assessments via email check in and photo submissions are required. This is an aggressive program geared towards generating the MAXIMUM results in only 90 days!
If you're SERIOUS about change- this
is the program for you!
$600- CUSTOMIZED 12 WEEK
TRANSFORMATION CHALLENGE!
100% individualized online coaching program includes continuous adjustments and one on one guidance and support. Plan changes and continuous check-ins are included to keep you on track and focused on your goals!
Cost efficient and all inclusive plan!
CONSTANT support and motivation for optimal success!
-customized meal plan specific to your needs and goals
- current diet evaluation
- discussion of goals
- customized exercise plan specific to your needs and goals
- cardio planning
- supplementation recommendations
- continuous guidance and support
- weekly checkin's and progress monitoring
- nutrition and exercise plan updates to prevent a plateau in your body's progress
** MINIMUM 90 Day Commitment required**
1st month: $200/month
Every month to follow: $100/month
Preparing for a figure show can be a daunting task. Nutrition, nutrient manipulation, supplementation, training, cardio, posing and presentation, suit design and color, hair, makeup, and tan are all factors that will help make or break your stage success.....
BODYBYALLI Contest Prep Packages
-A customized meal plan based on your specific needs and goals
-Current diet evaluation
-Establishing Nutritional /fitness goals
-All alterations and updates included
-Supplementation recommendations and suggestions
-Progress monitoring, weekly evaluations via email communication, phone, and photo submissions
-Suit selection advice, hair and makeup tips, tanning direction and advice
-Training regime and plan
-Cardio planning
-24/7 access to support from Allison
-Continuous guidance and encouragement
-Post show nutrition advice and guidance to help -minimize rebound
- My presence at your show to help with last minute tweaks and preparation **Please note an additional fee of $200 will apply. ALL travel expenses to be paid for by the client**
-FREE Alli-Fitness tank or tee!
-Discounts for posing suits courtesy of Jodi Lane Suit Designs.
12 months worth of UNLIMITED training, nutrition, guidance and support with Allison! The Get Fit Platinum is the ultimate program offered by Alli-Fitness Systems! For only $100 a month......
You will reap all the benefits of the Get Fit Online Coaching, but for an entire year! Using tried and true principles with regards to fitness, nutrition, diet and training, Allison will ensure your workouts never get stagnant, your progress never slows, and your meal plan is adhered to!
Detailed workouts, meal plans, nutrition, supplementation, cardio planning and MORE- ALL INCLUDED!
This package is non-refundable. No payment plans permitted. Program begins on purchase date and is valid for 12 months
If you're SERIOUS about making a life altering change- this
$1200- CUSTOMIZED 12 MONTH GET FIT PLATINUM PACKAGE!
Please Note:
ALL nutrition plans are 100% customized to meet the needs of each individual clients. Once plan purchase is completed, please allow Allison 24 hours to reach you via email with client intake forms, and goal sheets which will allow her to customize a nutrition plan specific to YOUR needs!
Ditch the cookie cutter diets for something designed speficically for you! Lose weight, tone up, lean out- and achieve the physique you've been dying to have with a structured plan customized to meet your specific needs, wants, and goals!
Getting ready to compete? Let Allison handle your contest prep nutrition diet- plan is ALL inclusive and includes plan alterations and updates, weekly progress photo submissions, and supplement recommendations.
**DOES NOT INCLUDE TRAINING!!
Nutritional planning for those with specific dietary needs. Whole Foods, Organic, Vegan, Vegetarian, Gluten Free all included. Lose weight, tone up, lean out and achieve the physique you've been dying to have with a plan customized to meet your specific needs and goals- WHILE adhereing to your unique dietary limitations! NOW OFFERING PALEO & GRAIN/LEGUME/DAIRY FREE DIETARY PLANS!!
100% individualized exercise prescription plans! ALL plans are designed specifically for the unique physical needs and goals of each client. Once purchase is complete please allow Allison 24 hours to contact you via email with client intake forms and goal setting forms to allow her to customize a plan specifically for you.
Phone consultations allow you to speak with Allison directly about your specific goals and needs. If you're unsure about which program is best for you OR want to discuss other questions/concerns regarding your fitness and training, purchasing a one-on-one phone consultation gives you the chance to speak with a qualified fitness professional directly!
All phone consutlations will be scheduled AFTER consultation purchase. All purchases are non-refundable.
All training sessions will be scheduled AFTER purchase. All purchases are non-refundable.
Gift card purchases are are non refundable and not redeemable for cash.
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I AM A TRAINER- NOT A THERAPIST, NOT A SELF HELP GURU, NOT A HAND HOLDER
I REALLY like helping people and if you work with me I will do everything within my power (and my little pool of knowledge) to help you achieve your goals, be they performance, health, weight loss, muscle gain, competing, longevity or whatever! That being said, I am not a therapist, spiritualist or self-help person. Everyone has their share of stuff going on, but if you eat well (and I mean WELL), sleep 8-9 hours per night and exercise Id be shocked if the rest of your life woes do not dramatically improve.
I cannot MAKE you find motivation to do these things- you will need to find that on your own. I do my best in the way of daily emails- "go get em tiger" motivational quotes, and my array of plugs for healthy eating and exercise, but at the end of the day, when all is said and done- I cannot fix your stuff, get you to tackle your issues or motivate you to do what you need to do to get into the body you want. That has to come from you.
DO YOUR HOMEWORK (like mom said!)
Got questions? Im sure you do. Chances are your questions have already been answered. Even if they have not, if you educate yourself as much as possible you can ask better questions AND understand what the hell Im talking about in terms of diet and exercise. It STILL amazes me that people do not put a search term like "lethargic" into Google. If youre tired- google it . Find the possible causes. If youre binge eating- plug it into Google, tackle it at the roots. At the very least use this amazing tool to educate yourself before talking to me (or anyone else for that matter). It is your nickel, but try to get the most out of it, ok? If you STILL have questions or need help thats where I can come in.
BUT YOU HAVE TO MEET THE FOLLOWING CRITERIA....
I have developed a little laundry list of criteria over the last two or so years of owning my own business. This criteria helps ME to decide whom I work with and should be shared so that YOU can in turn, decide if Im a fit for you. Like I mentioned above, I love helping people but time is finite and I will only do consults or take on clients with folks who meet the following;
1.You are willing to first and foremost be open and honest with me . I am a form happy lady and will need you to take the utmost time and care in filling out your medical history and consultation intake forms. I need to know what you eat and when, how much and how often, how you train, what your goals are- blah blah. The forms are a pain- I know. But must be done. If youre not willing- Im not for you.
2.Have basic communication skills. I work 99.9% ONLINE with clients. That means that the bulk of our communication will be done via techonogological services- email, webcam, text messages, phone calls. NOT IN PERSON FACE TO FACE CONTACT. You have to submit photos- send emails- text me.you know COMMUNICATE. If you are not willing this wont work for you. I am a remote/online/distance trainer-nutritionist-coach, not your run of the mill corporate gym trainer toting a $35 certification. Im a college educated/multi certified consultant. I cannot help or direct you if youre not willing to communicate frequently with me via the communication methods I use.
3. Be willing to take direction. Humans are habitual. Habits are hard to break. I guarantee I will end up forcing you to break some of yours. Be willing ot be open to taking direction. You must be coachable. I cannot coach someone who (in the end) wants to do what they want to do.you MUST BE WILLING TO MAKE A CHANGE and TAKE DIRECTION (from me silly, not yourself ).
4. Be hard working. This is self explanatory. Dont tell me you want to live longer, or more healtfhully, compete in a figure show or lose weight but you arent willing to change the way you eat, or train. Dont tell me you dont have time to pack or prepare your food or go to the gym. I cannot help you if you will not help yourself. Make the time- be hard working, and I will give you the tools you need to succeed.
5. Be realistic. If you are 5 foot 2 and 200 lbs I cannot get you to your ideal body in 30 days. Maybe not even in 60. Everyones body is different. Hormones, genetics, training, medical history,dietary intake, etc etc (the list goes on and on) all affect the rate at which your body will be able to drop fat, gain muscle, lose weight, or get in shape for that upcoming triathalon. I am not a genie. I do not have a magic ball. I cannot forsee the future. I am not a miracle worker. SO come with REALISTIC EXPECTATIONS. Have an idea in your mind of your point A (where you are at currently), where you want to be (point B) and be realistic about what needs to occur in order for you to get there. Dont come to me with 50 lbs to lose in 10 days and expect me to pull a rabbit out of my hat. It shant happen.
IF YOU ARE STILL INTERESTED IN WORKING WITH ME PLEASE TAKE THE TIME TO FILL OT THE FORM LINKED BELOW!
EMAIL: Allisonmoyer_live.com
AlliFitnessSystemsLLC_gmail.com
If you’re stuck in the Mon-Fri/one body part per day/3 sets, 8-12 reps/ RUT (and it IS a RUT let me tell you) then this is going to be an eye opening post for you. Anyone who knows me, or who has seen me train, knows that my methods are bit left of the conventional center......
. READ MORE
The common question people regularly ask me regarding the ever important variable of sets and reps are, “What is the best set and rep scheme”, “How should I arrange my sets and reps”, “How do I know how much weight to use on my sets”, or “when should I add weight”, and “how many......"
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