Our Evidence-Based Methodology
Science-driven training protocols, advanced body composition analysis, and individualized programming for sustainable transformation
The Vigour Approach to Strength Training and Body Transformation
At Vigour Gym, we reject cookie-cutter programs and generic fitness advice. Our methodology is built on three foundational pillars: evidence-based exercise science, precise body composition analysis, and individualized program design. We combine decades of practical coaching experience with the latest research in exercise physiology, endocrinology, and nutrition science to deliver measurable, sustainable results.
Whether your goal is building strength, optimizing body composition, improving athletic performance, or enhancing overall health and longevity, our systematic approach ensures every training session, nutrition intervention, and lifestyle modification is strategically aligned with your specific physiology and objectives.
The Three Pillars of Our Training System
Comprehensive Assessment and Analysis
Every client begins with an in-depth evaluation that goes far beyond basic measurements. We assess your movement quality, strength levels across multiple planes, training history, injury background, lifestyle factors, stress levels, sleep quality, and nutritional habits. This comprehensive picture allows us to identify limiting factors, asymmetries, and opportunities for optimization.
For clients seeking advanced body composition analysis, we offer Vigour's body fat measurement—a method that measures subcutaneous body fat at 14 specific sites to identify potential hormonal imbalances and metabolic dysfunction. This data informs targeted interventions through training modifications, nutritional adjustments, supplementation protocols, and lifestyle optimization strategies.
Individualized Program Design
Based on your assessment results, we design a fully customized training program that addresses your specific needs, goals, and constraints. Our programming draws from multiple evidence-based methodologies including Poliquin principles, conjugate periodization, undulating periodization, and biomechanics-focused technique refinement.
Each program includes precise exercise selection, loading parameters, tempo prescriptions, rest intervals, and training frequency—all calibrated to your current capacity and progressive adaptation. We program for optimal hormonal response, neural adaptation, and metabolic efficiency while managing fatigue and recovery demands.
Nutrition protocols are equally personalized, accounting for your metabolic type, training goals, food preferences, and lifestyle. We provide specific macronutrient targets, meal timing strategies, supplement recommendations, and hydration guidelines—all designed to support your training adaptations and body composition objectives.
Ongoing Coaching and Program Evolution
Sustainable transformation requires consistent execution and intelligent adaptation. We provide regular check-ins, detailed progress tracking, and systematic program adjustments based on your response to training. Our coaches monitor strength progressions, body composition changes, recovery indicators, and subjective feedback to optimize your programming in real-time.
Through ongoing education, we help you understand the principles behind your program, develop training intuition, and build long-term self-efficacy. You'll learn to recognize productive training stress versus counterproductive overreaching, understand how nutrition timing affects performance and recovery, and develop the knowledge to maintain your results independently.
We also provide accountability, motivation, and problem-solving support when life circumstances challenge your consistency. Whether navigating travel, managing stress, dealing with minor injuries, or adjusting to schedule changes, we help you maintain forward momentum through all conditions.
Hormonal Optimization
A method that measures subcutaneous body fat at 14 specific sites to identify potential hormonal imbalances and metabolic dysfunction. This data informs targeted interventions through training modifications, nutritional adjustments, supplementation protocols and lifestyle optimization strategies.
We often recommend specific types of blood work through our laboratory partners, providing both real-time body composition data and detailed endocrine panel results.
Our Training Methodologies and Programming Principles
Structural Balance Assessment
We evaluate strength ratios between opposing muscle groups and movement patterns to identify weaknesses, asymmetries, and injury risks. Programs are designed to address imbalances before pursuing maximal strength development.
Tempo Prescription
We use specific tempo prescriptions (eccentric, pause, concentric phases) to target different adaptations: hypertrophy, strength, power, or technique refinement. Tempo manipulation is a critical variable often overlooked in conventional programming.
Periodization Models
We employ various periodization schemes including linear, undulating, and conjugate methods depending on training goals, experience level, and response patterns. Programs are structured in mesocycles with strategic deload weeks for optimal adaptation.
Exercise Selection Strategy
Exercise selection is based on your biomechanics, injury history, equipment access, and training goals. We prioritize movement quality and individual response over adherence to arbitrary "best exercises" lists.
Recovery Management
Training frequency and volume are calibrated to your recovery capacity, influenced by sleep quality, nutrition, stress levels, and training age. We monitor fatigue markers and adjust intensity to prevent overtraining and optimize adaptation.
Nutritional Periodization
Macronutrient distribution and caloric intake are adjusted based on training phase, body composition goals, and individual response. We manipulate carbohydrate timing and total intake strategically to support training intensity while managing body composition.
Recovery and Restoration
Because progress doesn't just happen in the gym — it happens when you recover.
Infrared Saunas
Unwind in our infrared saunas, located in the locker rooms, and experience deep, restorative heat that promotes muscle recovery, detoxification, and relaxation.
Recovery Room
Step into our dedicated Recovery Room, a calm space for breath work, yoga, meditation, and stretching — perfect for resetting your body, restoring focus, and finding stillness after intense training.
Massage Therapy
Professional massage therapy services available to support your recovery, reduce muscle tension, and enhance overall well-being.
Experience the Vigour Difference
Schedule a complimentary consultation to discuss your goals and learn how our evidence-based approach can accelerate your progress
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