Training Goals
Periodization Format
Each phase is 6 training days.
After each phase a maximum strength test is conducted and used to determine the new training intensity.
Every training element is modified to the users specific training goal and intensity level
Users Muscle Imbalance and BioAge are recalculated after each maximum strength test
Training Goals Overview
Rehab Fit
Benefits
Gentle, progressive increase in intensity
Low level muscular endurance training
Improve movement patterns through neuromuscular stimulation
Improve joint mobility
Promote blood circulation
Activate injured muscles
Strength preservation prior to treatment
Target Audience
Those with preexisting conditions who may have limited energy or fatigue (cancer, cardiovascular, hypothyroidism, or other metabolic disorders).
Those recovering from injury and cleared to being low level strength training.
Those looking to prehab prior to surgery with low intensity to keep the muscles active and preserve strength.
Those just beginning and exercise program for the first time and needing a gentle, progressive program.
Those with musculoskeletal conditions that inhibit efficient movement mechanics (e.g. Parkinsons, MS)
Graduates of EGYM Classic looking to ease into EGYM Premium.
General Fitness
Benefits
Solid, well rounded program good for most beginners
Builds power, improves fast twitch muscle fiber composition, strengthens tendons and ligaments
Exposes user to new and advanced training methods to further improve strength and fitness
Increased physical capacity and athletic performance
Can be used as an off-cycle period between higher intensity training cycles
Increases bone density
Improves stamina and strength for ADL's
Target Audience
Beginners new to strength training or those unsure or their fitness goals.
Non-Athletes wanting to improve power, stamina, and coordination for activities of daily living (ADL's).
Athletes looking to reduce volume and intensity between hard training cycles.
Those looking to continue building from a previous (repaired) injury.
Aging users needing to begin a lower intensity, power and strength training program to mitigate muscle loss.
Muscle Building
Benefits
Increase muscular size and health look of muscles
Increase strength and power
Improve metabolic profile by increasing cross sectional area, mitochondrial density, and anabolic hormone production
Prevent or even reverse muscle loss and aging
Increase tolerance and tensile strength of connective tissues
Increase bone density
Strengthens heart walls for increased contractility and BP regulation
Target Audience
Those wanting to build muscle or increase muscle size
Those needing to preserve muscle mass as a result of aging or other musculoskeletal degenerative disease
Those wanting to improve strength or power
Users who have completed a basic 10-12 week strength training program looking to move to the next level
Athletes needing strength and/or additional mass for their sport
Women who want to improve muscle definition
Body Toning
Benefits:
Reduce body fat and increase muscle definition simultaneously
Stimulate metabolism
Improve blood pressure through increased contractility of heart (stronger heart wall muscle) and increased ventricular volume (via high heart rate, high rep training)
Increase muscle fiber activation
Strengthen connective tissues
Maintain muscle mass
Maintain bone density or slow decline
Target Audience:
Those looking for sustained weight loss and to elevate BMR
Athletes and weekend warriors looking to maintain strength and mass for sport
Those wanting to enhance muscle definition (Figure competitors, spokespeople, etc..)
Anybody wanting to 'firm up' or 'look good' for pictures (weddings)
Graduates of Muscle Building or Weight Loss programs, needing to continue with their goal by adding some variety
Graduates of General Fitness program looking for the next challenge to improve their fitness
Weight Loss
Benefits:
Increase calorie consumption
Increase Basal Metabolic Rate
Improve cardiovascular performance and increase VO2
Increase metabolic demands
Improve muscular endurance and muscle definition
Decrease body weight and body fat
Improve power and performance via reduce overall weight
Target Audience
Newcomers to weight loss needing guidance
Those looking for a more effective and long term solution to immediate and sustained weight loss (over just cardio)
Athletes and weekend warriors needing to shed weight, but maintain strength for their sport
Obese, overweight or others needing to reduce body fat and weight
Those wanting to enhance muscle definition
Non-athletes wanting to firm up or look good for pictures
Athletic
Benefits
Increase power and fast-twitch muscle fiber activation and density
Improve reaction time
Improve fall prevention and decrease risk of injury by improving muscle proprioception
Increase glycolytic energy production mechanisms for enhanced power production and stamina
Improved muscular synchronization and firing rate to generate more power and force
Target Audience
Athletes looking to improve power and reaction time
Elderly looking to prevent muscle loss, improve reaction time and reduce fall risk
Those wanting to move on to the next level of training after building a solid strength foundation
Weekend warriors wanting to reduce injury risk, improve coordination, power and reaction time
Non-athletes wanting to improve power, stamina, and coordination for activities of daily living (ADL's)
Metabolic Fit
Benefits
Improve blood glucose control
Improve hormone control (insulin sensitivity)
Easy transition into EGYM premium from classic
Improve muscular endurance
Contribute to lower body fat
Improve skeletal muscle activation, and glucose uptake
Target Audience
Those with Type II diabetes (1 in 10 Americans)
Those with elevated A1c levels, or prediabetes
Graduates of EGYM classic ready to take on Premium
Those new to strength training who want a soft entry into Premium
Obese or overweight users
Recent graduates of a cardiovascular rehab program needing controlled strength guidance
General population wanting to improve health
Immunity Boost
Benefits
Stimulate Myokine release
Slow, moderate progressive program
Stimulate immunosupportive cell proliferation
Strengthen immunity to resist disease and illness
Simple and progressive reentry to exercise after long layoff
Target Audience
Those with BioAge 50+
Those who have gone through a period of inactivity and become deconditioned
Those wanting to stimulate immune system
People in recovery from illness
Beginners to strength training
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