Feedback, FAQ and SupportIf you have a question or need clarification on the content of the books you will find your answers.
Can you resend my download link for the books? I haven’t received them.
The links will have been sent to the address you used at checkout with Paypal. Please check that address, including your spam folder. If you have any trouble just shoot us an email and we’ll fix it.
I purchased the first editions but didn't receive download links for the second edition update. Can you send them again?
On the 30th of December 2018, we gave away the new editions early as a special thank you to our 14,000+ first edition set buyers.
Please check the email address you bought with for an email with subject line: “IMPORTANT: The Muscle and Strength Pyramids v2.0 [DOWNLOAD NOW!]”. This may be your Paypal address. Check also your spam folder.
If you have issues, send an email to [email protected] and let us know your full name and email you purchased with and we’ll be happy to help you out.
Note: This applies to the 95% of people who bought the 2-book set as part of our “free lifetime updates” offer. Those who bought just the one book will need to purchase the second editions. There is no upgrade offer.
Are the books available as physical copies or on Kindle?
We will work on getting physical copies published in the first half of 2019.
There will not be Kindle editions. The graphs and training program tables do not lend themselves well to the format.
Who are the books written for?
These books have been written with physique athletes, strength athletes, and those that coach them, primarily in mind. However, the majority of our readers are just regular people, but serious recreational trainees. If you are a novice looking for a comprehensive approach to muscle gain and or fat loss and have some basic information to start, you’ll be good with these. But if you don’t know how to perform basic exercises, and aren’t totally clear on what macros are or have any idea of how to match them to foods, then this won’t be for you just yet.
What do you mean by, “free future versions, forever”?
Every time we write a new edition of the books, you will receive fresh download links. The 14,000 people that bought the first editions received these second editions 10 days prior to general release on the 25th of December as a Christmas surprise.
Note: this offer only applies to those that buy the digital pair set. Those who buy just the one book will need to purchase any future editions. There is no upgrade offer and this cannot cover any physical editions.
Are the books fully referenced?
Yes. There are 158 unique references in the training book and 301 unique references in the nutrition book, listed at the end of each of the chapters.
What's new in the second editions?
The books are heavily updated and there is around 50% more content. We have a couple of pages dedicated to outlining the changes and new content in detail, but I'll briefly outline what is new.
New Content in the Training Book:
- A “Quick Start” guide to program building,
- How to address weak points,
- The flowchart for when to adjust volume includes other considerations related to recovery, stimulus, and adaptation.
- Volume counting has been simplified, no longer quantified by repetitions per body part, but rather sets per muscle group or movement pattern.
- A flowchart to help you determine when a deload is needed.
- How to gauge progress without testing strength.
- A discussion of blood flow restriction training.
- Setting initial volume by experience level.
- Pairings for rep ranges and proximity to failure with different classes of exercises
- How to modify training while cutting,
- How to incorporate autoregulation,
- Which progression models to pair with different exercises at various stages of your lifting career,
- How to organize a training split.
New Content in the Nutrition Book:
- How to determine whether you should ‘bulk’ or ‘cut’.
- A chapter on making adjustments and measuring progress,
- Ketogenic diets,
- The ins and outs of peak week for physique competitors, and making weight (and changing weight classes) for strength athletes,
- Recovery diet guidelines for physique athletes post-competition,
- A deeper discussion around finding maintenance,
- Energy availability, with signs and symptoms to be wary of,
- Whether tracking caloric intake is necessary initially,
- How to set protein if your body fat is very high,
- A visual chart to help you determine hydration levels,
- Protein digestion as it relates to protein timing,
- Updated supplement recommendations including a new “A, B, C” tiered ranking system,
- Extensive additions on the potential psychological pitfalls of relying too much on external nutrition cues (tracking nutrition and bodyweight) and how to use qualitative approaches guided by satiety, hunger, and habit based methods to avoid them.
Does the training book contain sample training programs?
Absolutely. We have six programs for novice, intermediate, and advanced-level bodybuilders and strength-focussed athletes. You will see the principles in action and get started quickly.
Does the nutrition book contain any actual example macro plans of real competitors? What about meal plans?
We don’t have a specific athlete’s example of a full prep (for privacy), but we have example calculations based on real people that we’ve worked with. You’ll see many pictures of these individuals throughout the book’s chapters. We’re very proud of them.
Why offer the money-back guarantee, isn’t that a little unusual for a book?
It is unusual, but here’s the deal: the overwhelming majority of people are decent and honest and don’t abuse offers like this. While we’re confident that you’ll enjoy and get an immense amount of value out of these books, we know that they are not cheap and we want you to feel confident in your purchase. So, if you read them and don’t feel that you got your money’s worth, let us know within 30 days and we’ll give you a full refund.
How do these books build on your 2013 and 2015 Youtube video series?
Great question. Consider those videos the cliff notes and highlight-reel version of these books, without the most recent research that has come out since they were originally recorded. So while the books cover the same broad principles as the videos, they go into far greater levels of detail and cover more context and nuance. The books are around 300 pages each.
Where can I leave feedback?
We value and welcome feedback as that will help us make future editions better. Andy has created a feedback form here.
What’s the reason for the change of the training programs from the first to the second editions?
The weight of the evidence suggests 10–20 hard sets per muscle/group or movement is an appropriate volume to prescribe when no foreknowledge of individual needs/tolerance/genetics exist.
Previously, the first edition programs were based on a 12-year old systematic review (Wernbom 2007) that looked at reps per body part, per week vs. the current meta-analyses we have today, based on ‘hard sets’ per body part/movement per week. Thus, in the present programs, there were instances where we decided to reduce the volume as the first edition programs had volume that was too high based on current evidence.
We have brought volume in line such that the novice programs provide a number of sets per movement/muscle group towards the low end of 10-20, intermediate towards the middle, and advanced towards the upper end.
This may or may not be less volume than what you are already doing, what you like to do, what ‘feels’ right or compared to other popular programs or what your favorite athlete or influencer does or suggests. But, unless you are an experienced lifter who knows from well-recorded observations over years what your specific volume needs are, I’d advise at least trying to progress using similar volumes to what we recommend first, before deciding it’s too low.
If you don’t make progress and it’s too easy… fantastic, just do more volume and now you know more about your body’s needs. But in my experience as a coach, it’s just as likely (if not more likely) that you could progress just as well, if not faster, with a lower volume. If that ends up being what happens for you, you also just learned something very valuable; and when you do stall moving forward, you know you’ll easily be able to handle a volume increase to keep progress going as it was an amount you used to (unnecessarily) perform.
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