Absolutely.  You don’t need to come in with any experience at all.  Our daily workouts are for anyone willing to challenge themselves.  Each workout comes with picture examples and comprehensive explanations to make sure you can do them with confidence, safely, and effectively.  Additionally, don’t feel obligated to complete every exercise listed.  This is one template for success, but you know your body best – listen to it.  If 4 sets are listed and you’re feeling amazing, do 5.  If 4 sets are listed and you’re drained or oversore, do 2-3 sets instead.  Progress doesn’t require perfection; it just requires effort.  You can also take rest days whenever you want, and if you'd like to revisit a specific workout, we save all of the workouts from the previous 12 days.

When I was 22 (already lifting daily for over 5 years), one of my best friends, Leanna Carr, asked me, “Is there anything about your training that you’d change?”  I responded with, “Of course not.  If I wanted to make a change, I’d make the change.  Everything I do now is perfect.”  She looked at me like I had two heads and told me, “You don’t know what you don’t know.”  Getting overconfident and complacent could leave you well short of your actual best self.  Since my friend was incredibly successful with her physique and mindset, I took that warning to heart.  Even with my academic background in fitness and nutrition, looking back, I didn’t know so many things that I know now.  For example how different rest intervals impact each muscle group, how to balance central and peripheral fatigue, how many sets per week each muscle group responds best to, which muscles are more sensitive to damage and thus have different training demands, the variety of ways to recruit and overload muscles while minimizing tendon and joint stress, and a whole lot more.  The point here is that none of us ever know everything.  We can always get better, stronger, and healthier if we keep learning.  If your mind is limited, your gains will be too.  Watch your physique grow when you open your mind.

The invigorating workouts posted each day are designed as a part of a well-thought-out program that understands your long-term goals.  These workouts include the most effective exercises rather than random movements to “confuse” the muscle.  You cannot confuse contractile tissue.  The muscle will lengthen and shorten in a similar manner every time you move it.  These workouts feature exercises that aren’t random, but they do include some new movements every workout.  We understand that variety is the spice of life and we want you to enjoy training with a fresh, new workout every time you train.  The reason we program variety is that we’ve seen what happens when people get bored with their routine: they quit.  Everything from the specific exercises to the rep ranges to the changes from week to week are carefully designed to help you reach your goals by keeping you engaged and making sure you get the maximum return for your invested time and effort.

Don’t know what AMRAP or a dropset is?  No worries, each workout has all of the fancy terms defined.  You’ll never need to bring any special knowledge with you to make use of our expertly crafted training plans.  We don’t make things complex either.  We list sets, reps, rest intervals, trainer tips, and include photos for each movement!  If there is a fancy term such as “dropset” on the last set, we will let you know that means “take the set to muscular failure (you couldn't crank out any more reps with good form), then immediately reduce the weight by roughly half, then continue lifting and take that lighter weight to failure as well.”

When I was in second grade I got called out of class to go into a special class for slow learners.  It was really embarrassing and I hated it, but there was nothing I could do.  I simply didn't grasp material like the other students.  I needed easier to understand definitions, simplified versions of the concepts, get information presented to me 2 or 3 different ways, and a lot of pictures because I was a visual learner.  It didn't come easy but that experience is what makes me a great teacher.  I resonate with students and understand how difficult it can be to learn new material.  Because I know how hard learning new things can be, I simplify my teaching approach.

Even though I teach and research at a university, my teaching philosophy is a little different than the norm and contrasts with what you'd find in a textbook or research article.  Truthfully, I don't love reading research because the information can be pretty vague, terms don't get defined, pictures are occasionally missing or overly complex, and scientists just assume you're an expert on the subject matter.  It's also pretty dry and without caffeine, you tend to lose focus.  Here at SoS, vagueness is forbidden, specificity is a requirement, terms are defined, language is clear and concise, complex topics are broken down step by step, pictures are abundant, and a joke or 2 is thrown in to keep your attention (your focus won't be as good as it is when you see your gym crush doing straight leg deadlifts, but we're confident you'll be tuned in).  Even if you have no experience studying food, exercise, or the body, you'll never have to connect the dots and put pieces of the puzzle together by yourself.

I want you to know more than any online coach, personal trainer, and even people with exercise and nutrition degrees.  In order to do that we'll start from the ground up and build off the basics.  Let's become a unit - a physical and mental unit.

Absolutely.  Check out this Instagram post to see why doing some of the same activities bodybuilders do can help you rapidly achieve your goals!  We all strive to be confident in our physique and this will translate to you consistently eating the right foods, focusing on nutrient timing, training hard, pushing yourself out of your comfort zone, and living a healthy, fit lifestyle.  Whether you're aware of it or not, you're going to live similar to a bodybuilder when you try to better your physique.

Once you become a member you'll have access to the daily workouts (The Daily Grind), the resource that teaches you exactly how to change your physique (The Physique Encyclopedia), the video library where you can learn how to do specific exercises or build upon your current technique (The Exercise Vault), and the forum where you can ask questions, share your experiences, and interact with our community members.  As a member, you can also ask questions right on the educational articles as you're reading them and you'll receive an answer as soon as possible.  We strive to ensure our members have all the resources they need to transform safely and quickly.

We request a minimum of a 2 month membership (less than $30), but that's to ensure we have time to make sustainable changes.  We want to give you the knowledge to set you up for a lifetime of success and that means you'll have to trust the process.  Give us at least 60 days and we're confident you'll be healthier, stronger, and leaner than before.  You can cancel your membership at any time but we're always posting new workouts, writing new scientific articles, and expanding this body of knowledge here at SoS.  Physique science is a forever evolving entity, and our members will always be ahead of the curve.

A one year membership is about $150; remember, with that you'll get 730 workouts, 24/7 answers to your questions, and forever expanding brain gains.  What does an online coach charge per month?  How many workouts do they provide?  Do they teach you how to make the best decisions for yourself?  Do they tell you to take a certain product and give you their discount to use when you purchase it?  Do they equip you with the skills to make you an independent thinker?  We believe the most dangerous thing to a fake news filled fitness industry is knowledgeable, independent thinkers.  Our members wake up feeling dangerous.