Nigel 2025 Power-Building Program

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6	1	When doing the specific day of the program, update the fields with 'FILL' as you do the exercises in your workout. If there is a prescribed weight, then do that weight and report the Rate of Perceived Exertion (RPE), on a scale of 1-10. 1 = 😴 and 10 = ☠️ If the workout does not have a prescribed weight, choose a weight that corresponds to the RPE prescribed. Please be conservative when rating eRPE (effective RPE).
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10	2	To fully maximise the utility of the program, please weigh yourself, rate your energy levels, and quality of sleep on days that you perform your workouts. Nutrition tracking will be coming around late Feb 2025.
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14	3	Physical measurements are non-negotiable; please get yourself a tape measure if you don't have one. Weigh yourself in the mornings after emptying your bladder. Your chest, shoulder and waist measurements should be measured in the morning after your last workout.
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18	4	Some exercises will have hyperlinks in them. Feel free to watch these videos for tutorials on how to do these exercises properly. Example below:
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22	5	Some exercises will have a tempo/pause to them, given by the numbers X.X.X.X. First number refers to the duration for the first phase of the movement (eccentric on DB Bench Press or concentric on Seated Rows). Second number refers to the duration at the peak contraction/ stretch of the movement (bottom on DB Bench Press or bar pulled all the way on Seated Rows). Third number refers to the duration for the return phase, when returning to the start position (concentric on DB Bench Press or eccentric on Seated Rows). Fourth number refers to the duration before performing the next repetition. Example 1: Paused DB Rear Delt Rows with a tempo of 0.2.0.0 means only pausing for 2 seconds at the top of each rep, not needing to pause between reps. Example 2: Tempo DB Bench with a tempo of 5.1.0.2 means a 5 second eccentric phase (lowering the DB), a 1 second pause at the bottom, no tempo on the concentric, and a 2 second pause between reps. Assume 0.0.0.0 if no tempo is given, and do the movement as you usually would.
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45	6	Whenever in doubt or needing to negotiate the weight (either go lower or higher or alter the movement), please let Nigel know asap. Same applies if the workout cannot be completed on the same day, please reach out and we can break it down into 2 smaller workouts over 2 days.
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49	7	Last but not least, please err on the side of caution at all times. Any injury will set your progress back significantly.
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