Movement

Centr Team

Master your cable machine with Centr 2 Builder

Strength expert Ingrid Clay will show you how to harness the potential of your Centr 2 Home Gym.

What equipment do I need?

All you need to take on this program is the Centr 2 Home Gym Functional Trainer, or any well-equipped in-gym or at-home cable machine with the following attachments:

• EZ curl bar

• Multi-purpose belt

• D handles

• Triceps rope

Suitable machines include:

• Centr 3 Home Gym Functional Trainer
• FT2 PRO Smith Functional Trainer
• Inspire SCS Smith Cage System

If you have purchased a Centr 3 Home Gym, we recommend taking on our 9-week Centr 3 Max program first.

What results will I get from these cable machine workouts?

“If you work out consistently, you can definitely build similar muscle mass using a cable machine as you would using free weights,” says Jess.

“Cable machines provide a constant resistance through the full range of motion. This allows for a greater variety of exercises and angles, making machines perfect for targeting specific muscle groups more effectively.”

Over 9 weeks of Centr 2 Builder you can expect to:

• Build total-body strength

• Achieve sizable muscle growth

• Sculpt lean muscle and increase definition

• Improve overall fitness

• Get to know your Centr 2 Home Gym while getting real results

If you’re new to using the Centr 2 and want to get the most out of your home cable machine, let Ingrid give you a demo.

In 9 weeks you can build muscle, increase strength and sculpt your body using only a cable machine.

What do I need to know about weights and tempo?

Training volume, workout intensity and progressive overload are all key principles of building muscle, so you’ll need to pay special attention to your weight selection, exercise tempo and increasing resistance throughout the program.

Choosing your weight
“Doing a bicep curl with a 20lb dumbbell in your hand will feel very different to curling the same weight on a cable machine,” Jess explains. “So if you’re more experienced with free weights, it’s best to go by how hard the exercises ‘feel’ when you’re selecting weight.”

• We recommend opting for a weight that is 70-80 percent of your maximum capacity – making sure the last few reps are a challenge.

• Not sure what your capacity is? Choose an exercise for a practice run. For instance, set a weight then do a chest press for 8 reps: if you make it through the reps easily with good form, you should increase the weight. If it’s a struggle, drop the weight back.

• The great thing about training with a gym or home cable machine is that you can adjust your weights on the fly.

Tip: “If reps are on the lower side, go heavier on the weight – it should feel hard!” Jess says. “If the reps are higher, go a little lighter so you can last the duration of the exercise and generate a true sense of fatigue.”

Increasing your weight
To continue adding muscle mass, you will need to progressively increase resistance throughout the program.

Each week, try adding an extra weight plate (or stack) on top of the weight you used the week prior. If you find you can only get through a few reps at this extra weight, do them, then drop your weight back down to last week’s range to complete the set.

Tracking your weight
Keep an eye on your progress by tracking your weights using the Weights Tracker function on your workout screen.

• Click the notepad icon at the bottom of your screen.

• Tap ‘Add Log’ to enter your weights and reps.

• Numbers will default to the last weight you logged and the amount of reps (if any) specified in the workout.

Is there a certain lifting tempo I need to follow?
Fine-tuning the intensity of your training and the time your muscles spend under tension can make a big difference to your results.

Luke recommends a 3-0-1-0 tempo:

• 3 seconds for the eccentric (downward or lengthening) movement

• No pause

• 1 second for concentric (upward or shortening) movement

• Restart without pause

For example, during a bicep curl, drive your fist up to your shoulder in 1 second, then lower it back down to your hips at a count of 3, 2, 1.

Your recovery routine and nutrition are key to getting results with any strength training program.

What should I do on my rest days?

You’ll be doing 5 workouts a week with Centr 2 Builder, with two days for rest. “Don’t think of them as rest days,” Jess says. “Think of them as growth days. Strenuous strength workouts cause muscle breakdown, while rest allows our bodies to build it back up again.”

To make the most of your rest days:

• Lock down the fundamentals of your recovery routine with our guide.
• Keep moving with active recovery. This will help you to ease muscle soreness and maintain mobility. Find stretching and recovery sessions in Explore.
• Get plenty of good-quality sleep. Find everything you need to maximize your nightly rest in our ultimate guide

Do I need to adjust my nutrition to get results?

“Your nutrition approach to building muscle and maximizing definition is the same whether you're lifting free weights or hitting the cable machine,” says Luke.

Select your preferred Goal in Settings on the Centr app to personalize your nutrition – then simply follow the meal plan in Your Plan in the Home section.

If you want to maximize strength and muscle gains: Set your goal to Build Strength or Gain Muscle. Get expert advice on calories, protein and timing in the Build Muscle nutrition guide .

If you’re focused on lean muscle definition and toning your body, set your goal to Get Toned. For more advice, head to the Healthy, Fit & Toned nutrition guide.

What should I do after completing Centr 2 Builder?

Centr 2 Builder does not include a dedicated deload week. If you want to keep building muscle, Luke recommends taking at least one week off from heavy lifting.

“Take some time to rest and give your body a break. Go into Explore and pick a circuit or functional workout to get mobile and sweaty,” he says. “If you really want to continue strength training during your break, do it at a reduced load.”

After completing Centr 2 Builder and taking a deload week, you can maintain your muscle mass or keep building by:

• Repeating Centr 2 Builder using heavier resistance.

• Doing Luke and Jess’s Cable Strength workouts (also designed for the Centr 2).
• Mix up your training and fine-tune your results by taking on Centr Power at Home. This program allows you to follow in Chris’s footsteps using limited equipment at home (a barbell, bench, dumbbells, pull-up bar, weight plates and long loop band for the Advanced program).
• Ready to shred? Cut fat, not muscle with Power Shred at Home. A comprehensive nutrition guide will ensure you get results safely.