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Flex-Pause Training Book - Now available at Amazon and Google Books

Flex-Pause Training book now available Amazon  Kindle and paperback Google Books  Ebook Google Play Audiobook  AI-narrated Build the Athletic Physique That Lasts - Without Letting Training Take Over Your Life Most training programs assume you have time, energy and perfect consistency. Real life doesn’t work that way. Work, family, stress and injuries make it difficult to follow rigid workout routines. When training becomes hard to maintain, progress stalls and eventually stops. Flex-Pause Training is a simple, time-efficient system designed for real life. This system combines rest-pause principles with simple programming to deliver effective workouts in a fraction of the time. No complicated routines. No strict schedules. No wasted effort. Instead of chasing optimal plans that demand more time than you can give, this method focuses on what actually works long term: • Minimal effective training volume • Flexible scheduling • Joint-friendly exercise selection • Sustainable...
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Planning updates for the Google Sheets training tool

 I'm currently slowly trying out new features to be implemented in the new version of the training sheets. I plan to finish this work when I'm on my sick leave and recovering from the surgery.

Some planned features:

  • 1 rep max chart added. This 1RM chart takes into account the bodyweight + the weight you are using. So it works for most weighted bodyweight lifts (and back squat)
    • It uses the Epley formula which uses 60% of 1RM for 20 reps and 50% of 1RM for 30 reps. So it has some accuracy for higher rep ranges.
    • The chart has a drop down menu for bodyweight multiplier and it can suggest a value based on the exercise selected (0.95 for dips and pullups for example). 0 for weights only such as bench press or biceps curls.
    • It gives the 1RM as a total load and 1RM for the load added. So it gives you the 1RM working weight.


  • Basic barbell, dumbbell and resistance band exercises added
    • If you have some weights or bands lying around the house there is no reason not to use them. Personally I have to work a lot with bands due to the neck injury.


  • Dividers added to the planning sheet as a workaround for high frequency training
    • Split the section in two (or three) with a divider tab for push/pull/legs 6x a week or high frequency fullbody training.


So far the new functions seem to work fine. Some testing needs to be done and the existing programs need to be copied to the new template before the release. I'll try to include classic weights only. Or hybrid plans where you use bodyweight for the main muscle groups and some weights for shoulders, biceps and triceps for example.



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