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Aesthetic/Longevity

Method, Reps, Rest

Your weight training method, repetitions (Reps.), and rest between sets will vary per training week depending on your goal to achieve Weight Loss, Weight Maintenance, or Weight Gain. See directions to meet your goals below:

ADF Iso & Eccentric Method 

ADF Dynamic Method 

Method, Reps., Rest

Weight Loss

Note: Do not implement beyond failure principles of Dynamic Cheat or Iso & Eccentric Cheat.

Method, Reps, Rest

Weight Maintain

Method, Reps, Rest

Weight Gain

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