Movement

Centr Team

Strengthen & sculpt with Multi-Gym Strength

Strength expert Ingrid Clay will help you unlock the benefits of your Multi-Gym machine to strengthen and sculpt your total body.

What equipment do I need?

Multi-Gym Strength has been specifically designed to get results with the Centr Multi-Gym – this is the only equipment you need.

However, you can also do this program at home or in the gym using any similar multi-gym machine with the following features:

• Ankle strap attachment

• Leg curl bar

• Lat pulldown bar (or the ability to attach a bar)

• Lower pulley extension

Suitable machines include:

• Inspire M2 Multi Gym
• Inspire M3 Multi Gym
• Inspire M5 Multi Gym

This program is not suitable for the Centr Body Weight. If you have purchased a Centr Body Weight Home Gym, we suggest taking on our 9-week Body Shaper program.

What results will I get with Multi-Gym Strength?

Over 9 weeks of working out with Ingrid you will:

• Build total-body strength

• Increase lean muscle mass, definition and toning

• Boost overall fitness

• Learn how to get the most out of your Centr Multi-Gym

What resistance and tempo should I use?

The Multi-Gym program takes a classic strength training approach to building lean muscle and maximizing definition. This includes the key principles of training volume, workout intensity and progressive overload.

Setting and increasing your weight
Machine training can feel very different to working out with free weights in your hands. So if you’re new to training with a Multi-Gym, it’s best to go by how exercises ‘feel’ when selecting weight.

For your starting weight, we recommend:

• Opt 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 the Centr Multi-Gym is you can adjust your weight on the fly. It has a 150lb (68kg) weight stack, so it will grow with you throughout this program and beyond.

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.

Finding your tempo
Fine-tuning the intensity of your training and the time your muscles spend under tension can make a big difference to your results. This principle applies whether you’re training with the Body Weight, a cable machine or free weights.

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

• 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.

Want to maximize your results with Multi-Gym Strength? Lock in your nutrition and recovery routine.

Do I need to adjust my nutrition to get results?

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 lean muscle mass: Ensure your Goal is set to Build Strength or Gain Muscle. Head to the Build Muscle nutrition guide for expert advice.

If you want to tone and boost overall strength and fitness: Set your Goal to Get Toned or Stay Healthy & Fit. For more advice, head to the Healthy, Fit & Toned nutrition guide.

Ingrid’s tip: “Your diet helps shape your body. Your muscles will need energy to get through these workouts – especially as they get more intense – so fuel up with carbs pre-workout and refuel post-workout with lean protein. And don’t forget to hydrate!”

What should I do on my rest days?

You will be doing 3 essential workouts per week, with 1 optional workout to challenge your muscles and level up. It’s important that you listen to your body and rest when needed.

• A strong rest and recovery process is essential to muscle gain and maintaining fat loss. Make sure you’re doing it right with the ultimate recovery guide.
• If you have the energy, you may want to add another workout day to your week. If you’re focused on muscle gain, we suggest doing a functional training or mobility session. If you’re focused on toning and overall fitness, take on a bodyweight cardio session to boost fat burn.
• A quick 28 Days of Core burner will also complement your training, no matter your ultimate goal.
• Resistance training can lead to DOMS (delayed onset muscle soreness). Active recovery – like a stretching session from Explore – will help to reduce soreness.

What should I do after completing Multi-Gym Strength?

After completing Multi-Gym Strength, you may want to take a week off from strength training.

“Take some time to rest and give your body a break,” says Luke. “Go into Explore and pick a workout to get mobile and sweaty.”

When you’re ready, you can maintain or increase your lean muscle and tone by:

• Repeat Multi-Gym Strength with increased resistance. Also aim to do the optional fourth workout each week if you did not do so last time.

• Mix up your training and enhance your results by trying another program. Burn fat and boost cardio fitness with Centr Unleashed – no equipment required. Or if you have dumbbells, continue to sculpt muscle with a variety of workout styles in Centr Ignite.