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FAQs
The 4-week program is designed to help you peak for an upcoming lift or competition. Your body goes through cycles of peak strength but they are not stimulated by chance. The first week will be a deload week and the subsequent three weeks are geared to push you towards a new personal best (one rep max—1RM). This plan is best if you have already built a solid foundation of strength and hypertrophy and want a guide to peak strength.
The 8-week program gives you the first four weeks to build a strength foundation, a de-load week, and the final 3 weeks are a peaking period for maximal strength. This is the best plan if you have already been laying a muscle-building phase and are ready to turn towards top-end strength.
The 12-week program is built to give a muscle-building phase, a strength phase, a deload phase, and finally a peaking phase. This is the best program if you need a plan to build muscle which we will refer to as the “base of the strength pyramid” and then move on to strength and maximal strength. This program is the best in value as it teaches the lifter how muscle and strength building intertwine and how they lead to maximal performance.
Each in-person coaching session last around an hour and the coach will guide you through warmups, main lift(s), and accessory work. In the online coaching, the coach will have two 20-30 minute weekly sessions where the client will give an update on how they are adjusting to the program. The client will receive advice on certain aspects of their training, modify the program based on the needs of the lifter, set goals with the coach, and benefit from encouragement throughout the process.
Online coaching also includes form checks and tips. These can be sent via text or DM to the coach throughout the week with responses usually in well less than 24 hours.
Absolutely. Strength training absolutely helps increase your metabolic rate which in change helps you burn more calories. If this is combined with a caloric deficit and a replenishment of protein, the lifter can definitely lose weight while getting stronger and leaner.
This is a personal preference question and there isn’t a wrong answer. As a night owl, I used to like to train at night but that was making it harder for me to go to sleep. And since rest is vital in strength development I now prefer waking up early and getting my session done when I’m the most energetic, it also helps me mentally start with a sense of achievement.
Centaur Strength recommends training 3-6 days a week with the sweet spot being around 4. There is great value in training each muscle group twice weekly generally around 3-4 days apart.
A training session should last about an hour but sometimes that will go longer especially if extra warmups are needed, or if there are particular lifts that require more time to set up.
While they all follow the principles to gain hypertrophy, strength, and maximal strength- a generic program is going to be a program for training 4 days a week. These programs revolve around four main lifts: squat, bench, deadlift, and overhead press. A tailored program takes into consideration the individual goals that a lifter has, the equipment available, and the number of training days needed. The coach can then tailor these components to the lifter's needs. For example, if a lifter really wants to improve their log press, or work on their conditioning- a tailored program can be created which will include an emphasis on those particular exercises, which normally would not be emphasized.
Yes. As a matter of fact, Centaur Strength started as a garage gym with basic access to a squat rack, weights, barbells, adjustable dumbbells, adjustable bench, and some mats and plywood for deadlifts. You don’t need fancy equipment, if you only have access to the basics you can still make great strength and muscle gains.