90 sec
How to Get the Most Out of Your CB+ Program
Learn how to approach your program, track your training and use CB+ properly during your workouts.
Guided by Coach Ziad
CB+ Training Guide
Everything you need to get the most out of your program.
Learn how to progress your training, understand your program and perform advanced training techniques correctly.
Start here
Beat last week
Progressive Overload
Learn how small improvements in reps, weight, control and execution drive long-term progress.
++1 rep
orA little more weight
orBetter control
orBetter execution
= Progress
45 sec
Use Last Time As Your Target
See what you did last time, use it as your benchmark and give yourself something to beat.
60 sec
Choosing the Right Weight
Learn how to choose a starting and working weight that challenges you while keeping execution strong.
2 min
Training to Failure
Learn what genuine muscular failure looks like, and how it differs from stopping when a set gets uncomfortable.
60 sec
Understanding Your Program
Learn how to read your sets, reps, rest periods and training instructions before you start.
Training techniques
See a technique in your program you're not sure about? Find it below and we'll show you exactly what to do.
45 sec
Supersets
Two exercises performed back-to-back with little or no rest between them.
45 sec
Drop Sets
Reduce the weight after your working set and continue the exercise with minimal rest.
50 sec
Rest-Pause
Use a short rest within an extended set to perform additional quality reps.
60 sec
FST-7
Seven focused sets with short rest periods designed to create a high-volume finish.
45 sec
Partial Reps
Continue with controlled partial-range reps when instructed after your full-range reps.
60 sec
What Is RIR?
Understand Reps In Reserve and what it means when you see RIR in your training.
Get more from your program
60 sec
How to Progress an Exercise
Use reps, load and execution to keep moving an exercise forward.
45 sec
When Should I Add Weight?
Know when a stronger performance means it is time for a small load increase.
45 sec
How Long Should I Rest?
Use your programmed rest so each set matches the purpose of the session.
60 sec
What If I Can't Beat Last Time?
Learn what to do when today's performance does not exceed your previous session.
50 sec
Technique Before Weight
Build strength on repeatable execution instead of chasing load at any cost.
60 sec
Why Doesn't My Program Change Every Week?
See why repeating key movements gives you the opportunity to improve them.
Ready to train?
You know the plan. Now go progress it.