FAQ

We recommend a structured approach for tracking both training and nutrition to ensure consistent progress. Our clients use a shareable spreadsheet to track exercise history, including sets, reps, and weights, which ensures progressive overload. We monitor nutrition adherence through macro tracking (if applicable) and weekly check-ins. Some clients track macros, while others follow a set meal plan. The spreadsheet also tracks weight, nutritional intake, and other metrics. Clients who consistently track their progress tend to see the best results.

Our programs are tailored to each client’s physique and goals, with a primary focus on progressive overload to drive growth. We utilize video reviews and analyze training data to ensure proper form and execution while progressing in key lifts. Jay, our head trainer, specializes in glute hypertrophy and offers additional support for contest prep clients, including in-person sessions to optimize form and intensity.

We take a highly individualized approach to training and nutrition. Each client’s program is customized based on their specific goals, body type, experience level, and any unique preferences or challenges. Whether the goal is fat loss, muscle gain, or contest prep, we ensure the program is aligned with the client’s needs. We also adjust nutrition and training regularly based on progress and feedback, ensuring the approach is always evolving for optimal results.

Glute hypertrophy training focuses on exercises and techniques that specifically target the glute muscles to promote growth and strength. This type of training often includes exercises like hip thrusts, glute bridges, squats, and lunges, with an emphasis on proper form, volume, and progressive overload. Jay, our head trainer, specializes in this area and offers in-depth expertise for clients looking to enhance their glute development, particularly those in competitive bodybuilding or physique training.

During weekly check-ins, we track various metrics such as weight trends, measurements, training/cardio data, nutrition adherence, recovery, and digestive function. For contest prep clients, we also track progress through video and photo updates. We provide detailed guidelines for check-ins to ensure consistency, so we can assess progress accurately and make informed adjustments

We believe in full transparency with our clients. We explain the rationale behind programming decisions, including exercise selection, nutrition changes, and other recommendations. We encourage open dialogue to ensure clients understand and are informed, helping them become better athletes in the process.

Clients complete a weekly check-in form, which includes video/photo updates (with increased frequency for contest prep clients closer to showtime). We adapt the structure based on each client’s preferences—some prefer minimal check-ins, while others seek more frequent communication, daily messaging, or video calls. Our coaching structure is flexible and designed to provide as much or as little support as clients need to reach their goals.

Our retention rate for competitive clients is high, with many returning for multiple seasons. Some clients have been with us for over three years, and we’ve helped athletes reach national-level competitions, with many making first callouts at regional and national shows. For lifestyle clients, retention depends on individual goals, with some staying for years and others focusing on short-term objectives.

We take an education-first approach regarding PEDs and peptides. While these are common in the industry, especially among advanced competitors, we don’t push their use. We work with both natural and non-natural clients and do not recommend PEDs for beginners. For more advanced clients, we’re open to discussing PED use and provide information to help them make responsible decisions based on their goals.