This beginners guide to training and programming is something I have written to help educate my clients and customers. It covers the basic training principles needed to optimise your training. In addition, I give the researched recommendations to optimise lean muscle gain, strength, power and endurance training. I delve in to the optimal training variables i.e. what exercises to use, sets and reps, rest times etc. for each of the 4 training methods mentioned above. In addition along the way, it gives some of my ‘quick tips’ to help with fast tracking results.