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Physical Practice

MICHAEL C. GAMBOL

General Fitness, Bodybuilding, Strength & Conditioning, Mobility
Coach
MICHAEL C. GAMBOL

A community of practitioners where you can ask questions, share progress, and receive direct guidance from me to help you along your practice.

PRACTICE: Physical Capacity

Here we train different domains of capacity such as: hypertrophy, strength, mobility, conditioning, and more. The main focus may shift based on team results, but the overall goal stays the same — to discover and develop what our bodies are fully capable of.

CURRENT FOCUS: Hypertrophy

Heavy machine work - Easier learning curve and lower risk to injury when performing exercises. Mixed with a few free weight movements to practice stability.

GOAL: Gain Muscle

LEVEL: All Levels

TRAINING CYCLE: 12 weeks (9/16-5/13)

TRAINING SPLIT: Full Body

MEDIUM FREQUENCY: 3-4x per week (every other day)

LOW VOLUME: 2-3 sets; 4-8 reps per exercise

HIGH INTENSITY: 2 RIR-0 RIR (failure)

WORKOUT: 60-90 min.

*Updates will be made accordingly.

$30 / mo
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Muscle Is Functional
Machine work doesn’t mean less function and adding muscle isn’t less functional. Muscle produces force and force is needed to function in every way.
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More Than Looks
Our bodies are a reflection of how we train. Strength training builds muscle. And increased muscle mass improves body composition, joint/tendon strength, muscle imbalances, metabolism, performance, energy and more.
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Less Is More
Less volume, less sets, lower rep ranges are a few ways we manage fatigue. Less fatigue means more intensity, more weight, higher quality sets/reps, more motor unit recruitment. AKA more muscle.
Features
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Access To Me
I'm here to give you guidance and provide the feedback you need to grow.
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Programming 7 days per week
3-4 days lifting / 3-4 days conditioning. Training that’s accessible and challenging for practitioners of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed Instruction
I will provide form checks and constant feedback to insure you are on the right track.
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Committed Teammates
Train with a team of like minded individuals who will support, motivate, and challenge you along the way.
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Delivered Through TrainHeroic
Log each workout with a user friendly and simple to use app.
Equipment
Required
Conventional Gym
Recommended
Bar Pad // Cuffs // Resistance Bands // Lifting Straps // Dip Belt // Gym Pin
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 - Acclimation - Full Body A

A

Leg Extension

1 x 10

B

Seated Leg Curl

1 x 10

C

Smith Machine Incline Press

1 x 10

D

Chest Supported Lat DB Row

1 x 10

Monday
Cardio

A

Cardio

1 x 30:00

Tuesday
Week 1 - Acclimation - Full Body B

A

Hack Squat Machine

1 x 10

B

Smith Machine RDL

1 x 10

C

Chin Up

1 x 10

D

Dip

1 x 10

Wednesday
Cardio

A

Cardio

1 x 30:00

Thursday
Week 1 - Acclimation - Full Body C

A

Calf Press

1 x 10

B

Smith Machine Shoulder Press

1 x 10

C

Smith Machine Kelso Shrug

1 x 10

D

Smith Machine Hip Thrust

1 x 10

E

Reverse Nordic

1 x 10

Friday
Cardio

A

Cardio

Saturday
Week 1 - Acclimation - Full Body D

A

DB Bench Press

1 x 10

B

Cable Row (supinated grip)

1 x 10

C

Leg Press (quad)

1 x 10

D

BB Good Morning

1 x 10

Coach
More from MICHAEL C. GAMBOL
coach-avatar MICHAEL C. GAMBOL

Personal Mentor: Here to help you change your overall self - Mind, Body, Heart & Soul

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Make A Change Today

Develop yourself. Learn what you're capable of. Discover what's waiting to grow. Your potential deserves it.

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FAQs
When can I join the team?
You are able to jump in at anytime.
What muscle group is the main focus?
This is a balanced training program that will focus on all muscle groups evenly.
What changes will be made for each training cycle?
Updates will be based on the overall team progress, feedback, and/or personal research.
How long will it take me to make significant progress?
This will be based on individual genetics, gender, age, training experience, effort, etc.
Can I ask about diet, mindest, custom programming, coaching, etc.?
Yes, if you hire me as a coach we can work together 1:1. Please fill out an application @ www.michaelcgambol.com
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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