Primal 9, the world's fastest transformation programme, is ready to download on all Apple, Android and Amazon devices.
For the price of the average PT session you'll get:
- 9 weeks of online tutoring from Ross Edgley
- Exercise demonstrations for every single move
- Easy to cook, fool-proof nutritional recipes
- Transformation tips and tricks from Men's Health UK staffers who have been there, done that and sweated through their T-shirts. Plus much, much more.
We're also giving away your first workouts and meal plans for free. So you can see what you're getting. You won't be disappointed.
Do I need a gym membership?
You don't. All you need is a bench, two dumbbells and a weight plate. Doing your workouts at the gym will allow you to pick from a greater range of weights for each exercise, however, so can help you to get more out of the programme.
Can women do the Primal 9 programme?
Of course. The workouts are designed to be scalable for everyone, regardless of gender or training experience, and the nutrition principles and recipes work for all, too.
What should I do if I miss a workout?
Don’t panic! Life happens. Simply do it the next day and push that day's scheduled workout or rest day back a day. If you miss a few days, simply start from where you left off when you get back to it.
Do I need to do all the workouts in the set order?
There’s a good reason your workouts are laid out as they are. At the most basic level, it’s important to separate your push and pull sessions by a few days so your arms have time to recover, and your weekly Caveman Conditioning needs to be far enough away from your lower body workout to ensure your legs don’t buckle.
If you do need to tweak the order of your sessions, that’s fine, just make sure you give yourself the right amount of scheduled rest days every week.
Is it better to do the workouts in the morning, the afternoon, or the evening?
Whatever works for you is best. It does’t matter when you do them as long as you get them done! Just make sure you aren’t hungry or bloated before your session, and fuel up afterwards to feed your muscles as soon as you can. See the Primal 9 Nutrition Principles for more info.
I don't have enough time to do the whole of these workouts
Come on. You do. You can make time. They're not that long – barely over half an hour for the first few weeks. If you're in a rush and simply have to cut the session short, it's no biggie. Just get as much done as you can.
Can I do any exercise on a rest day?
You certainly don’t need to spend the whole day slumped on the sofa. Active recovery, through a gentle 30-minute jog or some stretching or yoga, can be even more helpful than a complete rest. Just make sure you take it easy. There’s a time and a place to push yourself as hard as you can – and it’s during every single session in the Primal 9 programme.
Can I do other training like football, running, group classes or yoga around the Primal 9 programme?
The Primal 9 programme is designed so that, if you’re already in good shape, you can add in a session of your choice at the weekend, whether that’s a game of five-a-side, tennis, a fitness class – whatever. Just make sure you’re eating enough to fuel all your training because, especially once you head into phases two and three of the plan, things are going to get tough.
If you have an extra exercise commitment you simply can’t get out of and you’re struggling, consider dropping the core workouts which begin at week 4 and doing your Caveman Conditioning that day instead. This gives you an extra rest day to recover.
I’m struggling to get through all the sets and reps or finish the workouts
That’s OK. There’s ways to make almost any move easier, and as long as you’re doing as much of each session as you possibly can, and following the nutrition plan, you’ll see improvements from week to week. If you feel like you need to repeat a week in order to master it, or work through phase one a couple of times, that’s fine. There’s no reason Primal 9 can’t become Primal 18 – or even Primal 27.
There’s some tough moves from the start in this programme – there has to be in order to get you results – so there’s no shame in struggling. It’s supposed to be hard. If you’re really stuck with a move, find a way to make it easier. And whatever you do, don’t allow your frustration with an exercise to make you bail out on the whole workout! Grind it out and it’ll be easier next time.
I’m finding the workouts too easy
All right, superstar. Make them harder. Use a heavier weight. Do more reps. Add in another set. Just don’t hurt yourself. The point of Primal 9 isn’t to push yourself to failure with every move. We’re building the movement patterns and muscle you need to be fitter, stronger and a more effective athlete, as well as improving how you look in the mirror.
I’m going on holiday mid-way through the plan. What should I do?
What? You can’t pack a couple of dumbbells in your carry-on?
Obviously, holidays can make sticking to a strict training and nutrition plan almost impossible. Your best bet is to keep up as many of the workouts as you can and try not to go completely off the rails with the food and booze.
Even if you manage to keep up most of the sessions and stick fairly close to your nutrition plan, once you get back home it's probably best to start off again with the last workout you did before you left.
My weight has actually gone up/I’m not seeing any results! What’s going on?
You'll have heard this before, but it bears repeating: muscle weighs more than fat. And much more importantly than that, you should judge your results by how you look in the mirror rather than the number on your scales. Take a photo of yourself with your top off in the same place at least once a week – see How To Track Your Progress for more info.
Depending on your genetics, training history and how closely you stick to your workout schedule and the Primal 9 Nutrition Principles, how quickly you start to see changes to your physique will vary – but if you keep working hard during your sessions and eating the right amounts of the right foods you will soon see great results. Stick at it. Rome wasn't built in a day.