How to use this course

#Before your first session

Read The mechanism (three lessons, about fifteen minutes) and Calibrating failure. That is it — you do not need the whole course before you start.

The mechanism lessons matter because this program looks under-dosed if you do not understand why the sets are where they are. People add sets "to be safe," which is precisely the thing the design is avoiding, and then conclude the program did not work.

Calibrating failure matters because the entire prescription is stated in reps-in-reserve, and almost everyone is wrong about their RIR by two to four reps.

#During the block

Log every working set. Weight, reps, RIR. The tracker spreadsheet has the columns already; a notes app is fine too.

Unlogged training is not progressive overload. It is exercise, and exercise maintains.

#Read as you go

• Execution before the first session of each type — the cues are movement-specific and there is no point reading them all at once.
• Progression at the end of week one.
• Troubleshooting when something is wrong, not before. It is a reference, not a narrative.

#The eight-week commitment

Run it for eight weeks before judging it. Hypertrophy is slow enough that four weeks of data is mostly noise — the strength changes you see in weeks one to three are largely neural, and they will happen on any program.