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Move Harder and Thrive

Designed by physiotherapists and personal trainers who are passionate about helping you reach your fitness goals. With personalized plans, constant support, and a friendly community, you'll gain strength, build muscle, and transform your body. We're Here to Ensure you get the guidance you need, whenever you need it. Get ready to move harder, push further, and achieve more gain with Form Peak.

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About Us

Welcome to Form Peak, where fitness meets expertise. Our team of physiotherapists and personal trainers is dedicated to helping you reach your fitness goals. Whether you're aiming for muscle gain, strength, or weight loss, we provide personalized plans and 24/7 support. Join our friendly community and discover a new way to move harder, push further, and achieve more. Get ready to transform your body with Form Peak.

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Features

Training Purpose

What are your specific fitness goals?(Gym)

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  • Strength Gain: This goal focuses on increasing muscle strength and power through resistance training exercises like weightlifting.

    Reps: Focus on lower repetitions (typically 1-6 reps per set) with heavier weights.

    Sets: Aim for multiple sets (3-6 sets per exercise) with adequate rest between sets (2-3 minutes).

    Frequency: Train each major muscle group 2-3 times per week with at least one rest day between sessions.

  • Muscle Hypertrophy: Targeted at increasing muscle size, muscle hypertrophy goals involve resistance training with moderate to heavy weights and higher repetitions.

    Reps: Aim for moderate to high repetitions (typically 6-12 reps per set) with moderate weights.

    Sets: Perform multiple sets (3-5 sets per exercise) with shorter rest periods (1-2 minutes).

    Frequency: Train each major muscle group 3-5 times per week, allowing for sufficient recovery time between sessions.

  • Weight Loss:This goal aims to reduce body weight, typically through a combination of calorie control, cardiovascular exercise, and strength training.

    Reps: Incorporate a mix of moderate to high repetitions (8-15 reps per set) to maintain muscle mass while burning calories.

    Sets: Perform multiple sets (2-4 sets per exercise) with shorter rest periods (30 seconds to 1 minute).

    Frequency: Aim for consistent workouts, ideally 4-6 times per week, combining cardiovascular exercise with resistance training for maximum calorie expenditure and muscle preservation.

  • Body Composition Change: This goal involves altering body composition by decreasing body fat percentage while maintaining or increasing lean muscle mass.

    Functional Fitness: This goal emphasizes improving overall fitness for daily activities and functional movements, enhancing mobility, balance, and coordination.

    • Warm-Up Section

    Warm-Up

    Warm-up routine to improve performance and reduce injury risk Start with 5-10 minutes of cardio until you break a light sweat

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    • Core temperature increase helps prevent injury
    • Introduction to the "Body Mobilizer" from the Gray Institute.
    • Exposing joints to all three planes of motion: sagittal (forwards/backwards), frontal (side to side), transverse (rotational).
    • Specific movements for the spine, shoulders, hips, and foot/ankle.
    • Spine movements: flexion and extension (5 reps each side), lateral flexion (5 reps each side), rotation (5 reps each side).
    • Shoulder movements: internal and external rotation (5 reps each side), shoulder flexion and extension (5 reps each side).
    • Hip movements: unilateral exercises (lunge matrix) for sagittal (forward/backward), frontal (side to side), and transverse (rotational) planes.
    • Lunge matrix: work to the range that you can, focusing on contralateral movement and efficient athletic movement.
    • Include lift-specific exercises in the warm-up, such as a squat with a specific rep scheme (e.g. 8 reps, 4 reps, 2 reps, 1 rep).
    • Gradually increase weight during the warm-up sets for optimal performance Use of the Muscle Strength Pyramid rep scheme for guidance.
    • Best Exercises -run in place do 30 reps(left right = 1 rep) -butt kicker do 20 reps(left right = 1 rep) -JUMPING JACK DO 30 REPS -LOW TAP DO 10 RAP(LEFT RIGHT = 1 REP) -SHUFFLE DO 20 REPS (LEFT)

    Tips

    Here are some tips to make the most out of your training:
    1. Focus on Form

    Prioritize proper form over lifting heavier weights. This reduces the risk of injury and ensures you're effectively targeting the intended muscle groups.


    2. Progressive Overload

    Gradually increase the weight, frequency, or number of repetitions in your exercises. This principle is key for continuous improvement and muscle growth.


    3. Balanced Nutrition

    Support your training with a balanced diet rich in proteins, healthy fats, and carbohydrates. Proper nutrition is crucial for muscle repair and growth. Stay hydrated and consider timing your meals for optimal performance and recovery.


    4. Adequate Recovery

    Rest is as important as the workouts themselves. Ensure you're getting enough sleep and incorporating rest days into your routine to allow muscles to recover and grow. Consider active recovery on rest days, such as light cardio or stretching, to promote circulation and flexibility.


    5. Supplementation

    Depending on your diet and fitness goals, consider supplements such as whey protein for muscle repair, creatine for energy production and performance, and BCAAs for muscle growth and recovery. Always consult with a healthcare professional before starting any supplement regimen.


    6. Variety and Adaptability

    Mix up your workouts every few weeks to challenge different muscle groups and avoid plateauing. Listen to your body and be prepared to adjust your plan based on progress, fatigue, and any signs of overtraining.


    7. Consistency is Key

    Stick to your workout schedule as closely as possible. Consistency over time is what leads to results. Set realistic goals and track your progress to stay motivated.


    8. Mind-Muscle Connection

    Focus on the muscles you're working during each exercise. This mental focus can enhance muscle activation and effectiveness of the workout.


    9. Stay Hydrated

    Proper hydration is essential for optimal performance during your workouts and overall health.


    10. Warm-Up and Cool-Down

    Begin each session with a warm-up to prepare your muscles and cardiovascular system for the workout. End each session with a cool-down, including stretching to aid in recovery and flexibility.

    Podcast Episode with Andrew Huberman and Jeff Cavaliere

    Podcast Episode with Andrew Huberman and Jeff Cavaliere

    In this podcast episode, Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, interviews Jeff Cavaliere, a Master of Science in Physical Therapy and certified strength and conditioning specialist. Cavaliere is known for his online content on training for strength, muscle growth, endurance, injury rehabilitation, nutrition, and supplementation.

    During the conversation, they discuss various aspects of fitness and training, including how to split up body parts for training across the week, how to integrate strength training and endurance training, when to stretch and how to stretch, how to avoid creating imbalances in muscle and neural control over muscle, and the mental side of training.

    Cavaliere emphasizes the importance of training like an athlete in order to look like an athlete, and suggests a 60/40 split of weight training and conditioning for overall health, aesthetics, and athleticism. He also discusses the concept of muscle recovery and how to determine when a muscle is ready to be challenged again.

    Overall, the conversation provides a wealth of information and practical tips for anyone looking to improve their fitness and optimize their exercise and training plan.

    A proper warm-up is crucial for preparing the body for exercise and reducing the risk of injury. A warm-up should include exercises that increase blood flow and raise body temperature, as well as dynamic stretches that mimic the movements that will be performed during the workout. A warm-up should be tailored to the individual and their specific needs, taking into account factors such as age, fitness level, and any existing injuries or conditions. A warm-up should include a combination of cardiovascular exercises and dynamic stretches. Cardiovascular exercises such as jumping jacks, jogging, or cycling can help to increase body temperature and blood flow. Dynamic stretches such as leg swings, arm circles, and lunges with a twist can help to prepare the muscles and joints for the workout. A warm-up should last for at least 10-15 minutes. A warm-up should not be confused with a static stretching routine. Static stretching, which involves holding a stretch for a period of time, is best done after a workout when the muscles are warm and pliable. A proper warm-up can also help to improve performance during the workout. By preparing the nervous system and activating the muscles, a warm-up can help to improve coordination, reaction time, and power output.

  • Mayo Clinic: Warm-up
  • ACE Fitness: The Importance of a Proper Warm-up
  • Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools

    • FAQ

    Which plan is best for me if I'm an advanced athlete looking to maximize muscle growth? +

    How often do you post fitness news and updates? +

    Do you provide warm-up routines? +

    Our Team

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    Jane Doe

    Fitness Enthusiast

    This is Jane's testimonial text.

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    Dominic

    Physiotherapist

    I'm a licensed physical therapist with a degree in BSc. Physical Therapy and over two years as a gym athlete. I combine my therapy knowledge and fitness experience to help you reach your fitness goals while staying safe.

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    Pt:

    Physiotherapist

    I'm a licensed physical therapist with a degree in BSc. Physical Therapy and over two years as a gym athlete. I combine my therapy knowledge and fitness experience to help you reach your fitness goals while staying safe.

    If you have questions about your workout plan or need personalized guidance, I'm here to support you. Drop us a message, and let's build your custom fitness plan together. We value your feedback, so don't hesitate to share your thoughts—your input helps us improve and serve you better. Let's get started on your fitness journey!

    Problem

    Many fitness enthusiasts struggle with finding accurate and reliable information about workouts and diet plans. They often encounter conflicting advice, unclear instructions, and lack of personalized guidance. As a result, they may feel overwhelmed and unsure about the best way to achieve their fitness goals. Additionally, many people find it challenging to create effective workout plans and diets tailored to their specific needs, leading to slow progress and frustration.

    Solution

    We at Form Peak are here to guide you on your fitness journey. We offer personalized workout and diet plans tailored to your goals, with expert advice through our news articles and journals. Need extra support? Call or video chat with us, and we'll help you design the best plan for your life. Ready to transform? We provide the tools and encouragement to help you succeed. Get started with From Peak —we'll be with you every step of the way.

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    Pricing Options

    Choose the plan that suits your needs:

    Basic Plan

    Ideal for beginners or those with simple fitness goals.

    $19.99/month

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    $39.99/month

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    Elite Plan

    For serious athletes who want one-on-one guidance.

    $49.99/month

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