Frequently asked questions about Training plans

We have refreshed the original GTS training plan based on our latest models and training protocols, and we have also repositioned it as our “maintenance” or all round training plan.

If you have lost access following the migration to our new members area (, please contact us.

Yes.  However, you need to have had your DNA analysed first as all of our plans are tailored to our customers’ genetic results.  To purchase a training plan, please go to and click on the Plans icon and follow the links through to the plan of your choice.

All of our current plans assume you have access to equipment normally found in gyms e.g. bench, free weights, cable pull machines.  We plan to add body weight alternatives (where available) in our Exercise Guide (located in the Library) over the coming weeks.

We may launch a home based training plan, that doesn’t require larger items of gym equipment, in 2016.

We clearly state in our disclaimer: Consult a physician before performing this or any exercise program.  It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this web site.

Our training plans are designed to help you to reach the objective (e.g. fat loss, gain mass) in a relatively short period of time, and therefore do assume you are free of any outstanding medical issues and injuries and have a suitable amount of time available for training.  It is VERY important that you lift / train within your limits to avoid injury and serious muscle soreness, but it is important to progressively stretch yourself so you make progress towards your objective.  Many of our customers are surprised by the volume of training we recommend (and need to build up to that volume if they’ve not trained much in the past) but many Sports Scientists and Personal Trainers will agree that most clients don’t stretch themselves enough to make the gains they aspire to.

If you haven’t trained that much before starting one of our training plans, please start with the “Starter System” and build up gradually. 

Finally, our plans are recommendations not something to follow come what may.  If you feel you need an extra rest day, take one, and if you still sore from a previous workout (often referred to as ”DOMS” (Delayed Onset Muscle Soreness), consider switching the days around to give a particular group of muscles more time to recover.

Our current actionable recommendations focus on resistance training to build muscle / strength and lose body weight.  These goals are still helpful for running, cycling and swimming and our recommendations can be applied to any resistance training that you might complete as part of your overall training plan. 

We plan to offer more endurance focused recommendations in early 2016 and are considering the introduction of running, cycling and swimming specific training plans in 2016.  We have already started to collaborate with professional coaches in these disciplines, and one of our PhD Sports Scientists (who finished in the top 15% of the 2015 IronMan Triathlon World Championships) will be leading our work in this area.

If you participate in one of these sports as a hobby, at a competitive level, or as a professional, and our interested in learning more about how we might be able to help you, please get in touch.

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