1. Signing In to Your Account
Go to www.AdvancedHumanPerformance.com and you'll notice there's a login/signup button at the bottom, right hand corner of every page (See page 2 of above PDF).
Login with the member details you used to signup and you'll automatically be taken to your member dashboard (a little square popup). If you're already logged-in it will simply say “Your Account.” Click this and again, you’ll be taken to your member dashboard (a little square popup).
In your member dashboard popup (square box popup) simply click the "visit" button (top left of the popup) to be taken directly to your personal member portal (See page 3 above PDF).
When performed in this manner, the system keeps you logged in for 30 days before having to login again.
2. Quick Start Workout Guide
STEP #1: Navigate to your “Weekly Workouts” and try to go in the listed order for that week.
STEP #2: Try to complete at least 2 workouts per week. Although there are 3, 5, or 7 workouts provided per week (depending on which plan you've chosen) it’s generally recommended that most individuals complete 3-5 workouts per week. For those who wish to workout each day of the week we'd recommended the daily workout tier (Gold Plan).
STEP #3: Select one of the cardio of the month if so desired, aiming for at least 2 cardio sessions per week.
3. Exercise Loads & Exertion
The intensity for each exercise is indicated by Rate of Perceived Exertion (RPE). RPE is measured on a scale of 1-10 with 10 being maximal effort and 1 being no effort. Dr. Seedman has chosen to use RPE instead of percentage one-repetition maximum (1RM) because research has proven that using this metric to "autoregulate" load achieves greater performance. Simply, greater strength gains can be achieved by individualizing load assignment via RPE versus 1RM. All movements have an RPE recommendation. At anytime, if you prefer higher intensity than the indicated RPE for the given exercise/day, an RPE of 7-9 is recommended. When in doubt, focus on using loads that would allow for several extra repetitions per set. No sets are taken to failure unless otherwise indicated. For example, if performing a set of 5 reps, choose a load that would allow 6-7 maximal repetitions.
4. RPE Breakdown
RPE 9-10: Maximal effort, intensity, and loading.
RPE 7-8: High intensity effort and near maximal but not quite maximal. Just a notch or 2 under max effort. This also represents the highest intensity that doesn't fully exhaust the body.
RPE 5-6: Moderate Intensity, effort, and load. This will still stimulate the muscles and produce intense activation however the overall difficulty and intensity will be significantly reduced to allow for greater recovery. Usually 1/2 of the max loads you typically handle.
RPE 3-4: This represents a relatively low intensity and loading protocol so as to allow the athlete to focus predominantly on form and technique while producing, little if any fatigue. Loads will be light but not excessively light. Usually 1/3 of the max loads you typically handle.
REP 1-2: This represents the lightest and lowest intensity of all protocols with minimal if any loading. This might represent bodyweight, empty bar, or 5-15 lb dumbbells or most folks. For instance I will periodically incorporate an empty bar workout for my strong athletes. This is strictly for technique, mechanics, and recovery. Such a protocol can be used as frequently and as often as desired simply because it requires little if any recovery.
Note: the effort level in terms of staying tight and trying to lock in every component of body mechanics should remain near maximal for any and all RPE levels. Therefore, even an RPE of 1-2 can and should be somewhat intense (particularly the mental component) as performing textbook reps with any load (heavy or light) should never be easy, mindless, lazy, or casual.
5. Warm-up Sets
Perform 1-3 warm-up sets of the first several exercises from the workout. Also perform 5-10 minutes of light warm-up cardio if needed (bike, treadmill, etc.).
6. Superset Protocols
Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefore be sure to pair up exercises as modified supersets/complex sets. For example, during upper body portions, back rows and chest presses are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter would do the first set of rows, rest for the allotted time, perform the chest press, rest again for the allotted time, then repeat this circuit for the desired number of sets before moving to the next circuit.
7. Programming Swap Options
For each prescribed exercise, one can substitute another movement within the same exercise movement pattern. For example, if weighted pullups are at a more advanced state than current strength levels, one could choose to do lat pulldowns instead of the prescribed weighted pullups. When swapping, simply leverage the same programmed protocols (i.e., sets, reps, rest, RPE, and body mechanic instructions). Other examples include swapping out goblet squats for barbell squats, squat stance deadlifts for conventional stance or trap bar deadlifts, dumbbell press for barbell bench press, etc. Ultimately, the prescribed exercises are highly recommended but at any time, one can swap out another exercise while still following the other programming protocols.
8. Additional Instructional Content
If you need any additional instructions on any exercise simply click either the YouTube video title (if on mobile) or YouTube logo (if on desktop or tablet) and you'll be taken directly to detailed instructional content for that exercise with a written overview and links to appropriate articles.
9. Eccentric Isometrics (EI Hold) Overview
Each exercise is ideally executed by performing Eccentric Isometrics which includes (1) performing a slow negative, (2) pausing 2-5 seconds in the stretched position (isometric hold), (3) exploding during the lifting phase (concentric portion), (4) pausing at the contracted position, and (5) repeating the cycle for each rep. This allows for maximal muscle stimulation, increased sense of feel and movement fine-tuning, and reduce joint stress. For additional details on eccentric isometric training protocols see Dr. Seedman’s article “The Best Way to Lift Weights” or his book “Movement Redefined.”
10. Cardio Training
There are three options for programming and executing your cardio routines. First, one can choose to do one of the listed cardio workouts at the end of one’s training session or at a completely separate time of the day - whatever is most conducive to your schedule. Second, if you've had an intense workout and feel depleted the cardio session can be completely skipped for the day. In other words, cardio is optional. Finally, if you need a day off of weight training and are merely looking for a daily cardio session please see HERE for your monthly cardio sessions which includes both high and low intensity interval training. There are multiple options listed so you can allocate accordingly depending on your daily training goals and energy level.
11. FAQ's & Member Support
For any additional questions regarding your workouts and Training Redefined membership please refer to our highly detailed frequently asked questions (FAQs) HERE. Also, as a member of Training Redefined you have access to exclusive member customer support 365 days a year. Feel free to email us at members@advancedhumanperformance.com or by filling at your member only expedited contact form HERE. Remember, we're always here to help you live well and train hard!
