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  • The Apex Fitness Approach
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The Apex Fitness Approach

All programs are designed based on the individual member's medical history, target goals, physical capacity and training status. This approach is based on the weight training guidelines from the American College of Sports Medicine (ACSM)

The Technique

1. Perform a minimum of 8–10 exercises that train the major muscle groups of the upper and lower body.
2. Perform 1 set of 8–12 repetitions to the point of self-determined fatigue.
3. Perform exercises at least 2 days per week.
4. Perform exercises through a full range of motion unless medically contra-indicated.
5. Perform exercises in a controlled manner while maintaining a normal breathing pattern.
6. Perform both concentric and eccentric muscle actions.
7. Perform both single and multiple joint exercises (i.e. leg extension vs. leg press).
8. Increase weights by 2–10% once member is able to perform 12–15 repetitions.

The Sequence

1. Perform large muscle group exercises before small muscle group exercises.
2. Perform multiple joint exercises before single joint exercises.
3. Perform higher intensity exercises before lower intensity exercises.

The Frequency

1. Perform program 2–3 days per week for novice and intermediate training.
2. Perform program 4–5 days per week for advanced training.