Probably not. Most chain gyms are full of machines and 1 or 2 Smith Machines, which do not allow for full range of motion, therefore you will not be able to properly perform barbell lifts with a smith machine. Dumbbells could work for a while but eventually you will be limited by the weights available and your ability to get the dumbbells into the proper position.

3 days a week is ideal but you can achieve substantial results from 2 days a week as well. Depending on your current fitness level 1 day a week can be beneficial too. A coach will discuss this with you after signing up.

No! We think muscles are beautiful, but muscle alone does not equal bulky. Diet and genetics will play a role in how your body transforms through strength training but getting strong will not make you bulky. We have never had that feedback from our programming.

Recovery = Results! If you don’t feel like you need the rest you are not lifting heavy enough. Which is fine in the beginning, just be patient and scroll our forum and social media between sets. If getting sweaty and tired was working you would probably not be reading this right now. Follow the program and you will be happy you did!

No. A human spotter is ideal but there are other options.

1. Spotter arms (specific to your squat rack)

2. Use our video resources for bailing/failing a lift, and practice how to do this before you need to do it.

3. Lift only what you can lift. Know your numbers, challenge yourself, but only load what you know you can do.

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