Movement

Centr Team

Muscle PRO unlocks the power of your cable machine

Train with Luke and the team to master your FT2 PRO and max your muscle mass.

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 Muscle PRO you can expect to:

• Build total-body strength

• Achieve sizable muscle growth

• Amp up muscle definition

• Challenge your body and mind with next-level training

• Master your FT2 PRO while getting serious results

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.”

Resistance can also feel different from cable machine to cable machine, so here’s what 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 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.”

Once you have a feel for your cable machine and you’ve locked down good form, you’re ready to add a weight plate.

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) movemen

• 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.

Technique, tempo and progressive overload are all key to getting results with Muscle PRO.

What should I do on my rest days?

You’ll be doing 5 workouts a week with Muscle PRO, 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?

You’ll need to ensure you’re getting adequate calories and protein and timing your nutrition intake to maximize your results during the program.

• Ensure your Goal is set to Build Strength or Gain Muscle in your Centr app settings.

• This will personalize your nutrition for your goal and sex, and your daily meals will be laid out in Your Plan in the Home section.

• Lock in your nutrition with expert advice from sports dietitian Angie Asche in our Build Muscle nutrition guide.

What should I do after completing Muscle PRO?

Muscle PRO 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 taking a deload week, you can maintain or refine your gains by:

• Repeat Muscle PRO using heavier resistance.

• Join Luke and Jess for another 9-week program Centr 3 Max, or take it session by session with their Cable Force workouts. (All of which have been designed for a cable machine with Smith bar.)
• Take on Torre Washington’s Muscle Building workouts that use a cable machine. Note that some of these workouts may require additional equipment, such as a barbell or weight plates.
• Want to continue bulking? Switch it up with Centr Power at Home. This program allows you to follow in Chris’s footsteps using limited equipment at home.
• Ready to shred? Cut fat, not muscle with Power Shred at Home. A comprehensive nutrition guide will ensure you get results safely.