🧬 4. Phase 1: Neuromuscular & Perceptual Calibration

Feb 13 (edited) • Phase 1, Phase 2 and Phase 3

Timeline: Weeks 1–3 (2 Sessions per week, 1–6) if required.

The Goal: Foundation & Focus

"Control the weight and movement, or it controls you."

Phase 1 utilises the popular and effective Time Under Tension (TUT) model to expose technique flaws and eliminate momentum, allowing you to experience volitional neuromuscular failure without the risk of injury.

⚠️ The Reality Check: 5-second repetitions (5 up, 5 down) will feel incredibly slow and frustrating to people who are used to using heavier weights. But that is the point. We are stripping away momentum to see what you can actually control and feel in the muscle you are training.

📋 The Protocol: "The 5x5 Cadence"

For every exercise in Phase 1, you will use light or potentially no weights. It isn't a competition.

⚡ Timing Patterns

Do not just count to 5 and move from A to B. Try to keep to the timing rhythm.

5 Seconds Eccentric (Down): Lower the weight slowly. Breathe In.
5 Seconds Concentric (Up): Lift the weight slowly. Breathe Out.

🎥 Technique Rules: What to Specifically Focus On

Please use the videos to verify that your movement mechanics are correct.

✊ Grip and wrist angle: Make sure you align your grip and wrist, adopting the correct pressure (no death grip). Constant setup sequence routine to fix anatomical positioning.
🫁 Breathing: Match your breath to the movement. Do not hold your breath.
🔄 Constant Motion: Do not lock out at the top. Do not rest at the bottom. The muscle must remain under tension throughout the set.
🦴 Clavicle & Scapula: The video will highlight the full range of motion of the Sterno-Clavicular joint, scapula movement and the internal and external rotation required to achieve full muscle stimulus.
📉 Volitional Failure: Continue until you can no longer complete another full repetition in good form.
⏱️ Rest: 2 Minutes between exercises.

📱 Workouts Using the App

When you go into Workouts - Click on Browse Templates

There are 2 Dumbbell-Based Full Body Sessions, A and B. These have been created solely to highlight the 3 Phases.

They may not be the exercises you would choose, so you can

Use the templates or

Create your own ( if you fully understand the process)

The App is your logbook. It is there to guide you, not just record numbers.

Baseline Data: This phase determines your baseline strength for Phase 2. It does not matter where the failure point is.
"Same as Previous": Use this button to save time logging subsequent sets if the weight/reps remain consistent.
Marking Complete: You have 4 or 6 sessions scheduled over 2–3 weeks per exercise.

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