Our goal is to make you look, feel, and perform at your best, no matter who you are and what your fitness level may be.

While most gyms focus on the lifts, we focus on the body itself.  You can think of the body, in some ways, like a web: the strength of whole web depends on the smaller connections within it.  The best way to strengthen the body is a wholistic, systematic approach.

Our training philosophy is based on the Westside Conjugate system, developed by strength-training legend Louie Simmons.  The Conjugate system builds strength by putting emphasis on staple exercises that give maximum results, like the squat, deadlift, and benchpress, but also constantly varying these exercises to address the weaknesses of smaller muscle systems.  The body quickly adapts to strength-training.  Our system is designed to outmaneuver that adaptation so that we are always making progress, while at the same time preventing injuries, overtraining, and boredom.  At The Gym, we want to help you train smart!

Here’s a general picture of what a week at the gym looks like:

  • Monday/Tuesday – Max Effort Lower Body
    Training Absolute Strength

    Big Movement: Variation of Squat, Deadlift, Good Morning
    Accessory work: Glutes, Hamstrings, Low Back, Hips, Quads, Calves, Abs
  • Wednesday/Thursday – Max Effort Upper Body
    Training Absolute Strength
    Big Movement: Variation of Bench Press
    Accessory work: Chest, Triceps, Lats, Upper Back, Shoulders, Biceps, Abs
  • Friday/Saturday – Dynamic Effort Lower Body
    Training for Explosiveness, Speed
    Big Movement: 50-60% of movement 1 Rep Max (1RM) with accommodating resistance (bands, chains)
    ▪ 10-12 sets of 2 reps – Squat
    ▪ 6-10 sets of 1-3 reps – Rack Pull/Deadlift
    Accessory work: Glutes, Hamstrings, Low Back, Hips, Quads, Calves, Abs
  • Sunday – Dynamic Effort Upper Body
    Training for Explosiveness, Speed
    Big Movement: 40-50% of 1RM with accommodating resistance (bands, chains)
    ▪ 8-9 sets of 3 reps using multiple grips
    Accessory work: Chest, Triceps, Lats, Upper Back, Shoulders, Biceps, Abs
  • Whaattt? No Cardio?
    Au Contraire. High Repetition, Conditioning-focused training is an essential piece of any training program, so it is frequently incorporated into training sessions. We keep it fun, functional, and interesting with sleds, battling ropes, kettlebells, tires, sledgehammers, punching bags.

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