BLD (Build) started this week in the Den. It is our newest 12 week progressive program and is intentionally placed towards the end of Winter, leading into the start of spring, with the intention of prepping for the summer months that are soon to follow. This program places an emphasis on functional hypertrophy, specifically building muscle and gaining strength with an emphasis on the posterior chain (the back side of the body).

Gone are the days of being able to lean on Time Under Tension as the “secret sauce” to a training modality. The consumer has evolved and so should mainstream strength training. Although TUT (Time Under Tension) is an important factor in building muscle and strength, there are other critical aspects that must be addressed in order to maximize results. Exercise selection, Sets, Reps, Rest Periods, Intensity, and Micro / Meso / Macro cycles, to name a few. 

At Sweat Den, functional hypertrophy is the anchor to our method. Functional hypertrophy is the principle of growing your muscles in a way that will improve physical performance. Through extremely intentional programming and hours upon hours of 1v1 training, we pride ourselves in understanding how to produce adaptations to specific muscle fiber types and maximizing which energy system(s) are being manipulated at any given time. In addition to improving body composition and supporting healthy metabolism, functional hypertrophy can help you get rid of chronic pain and prevent injury. It all has to do with which muscle fibers you grow with your training. To be clear, we program every workout of the year based on micro, and macro program goals. There are no random workouts. Every set, rep, rest period, and intensity percentage, has been thoughtfully programmed to maximize the results for our members.

We purposefully created 4 training modalities to address the primary mechanisms to growing muscle (Mechanical Tension, Metabolic Stress, and Muscular Damage). Each modality (TEMPO, SCULPT, SWEAT, PERFORM) is equally important in producing maximum results in functional hypertrophy. Utilizing our method you can in fact train for both strength and muscle growth at the same time. That is one of the definitions of functional hypertrophy.

When you are ready to commit, head over to our booking page and sign up for a free class, new client special, or commit to a founding membership and save 20%.

See you in the Den. – The Sweat Den Team