Micaela Riley

Functional Nutritionist 

February Build Program – Focused on Strength & Muscle Growth
This February, we’re prioritizing muscle-building with a structured program designed to maximize strength, build lean muscle, and optimize recovery before shifting into a cutting phase in the spring.

What to Expect:

Progressive Strength Training – Heavier weights with lower to moderate reps to drive muscle growth.

Minimal Cardio – Zone 2 Focus – Keeping cardio at Zone 2 to support endurance and recovery without interfering with muscle gains.

Optimized Nutrition & Recovery – Fueling properly to support muscle repair, metabolic efficiency, and hormonal balance.

Prepping for the Spring Cut – This phase sets the foundation before we shift to leaning and toning with new rep ranges and cardio protocols in the next cycle.

📌 How to Choose the Right Weight & When to Increase
💡 Picking the Right Weight:

For Strength Movements (6-8 reps): Choose a weight that challenges you by the last 2 reps but still allows good form.

For Hypertrophy Movements (8-12 reps): You should feel fatigue by rep 10-12, but still have control.

For Burnout Sets (12-15 reps): Lighter weight with full range of motion & muscle activation.

💡 When to Increase Weight:
If you complete all reps easily with perfect form, increase by 5-10% for compound lifts, 2.5-5% for smaller movements.

If you struggle to maintain form, stay at the same weight until it feels more controlled.

Progressive overload = more strength & muscle growth, so aim to increase weight OR reps every 1-2 weeks.

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