Advanced Exercises: is this $89 stack worth it for Fitness & Health?
Quick answer
| Best for | Experienced lifters hitting a plateau who need science-backed exercise selection to target stubborn muscle groups, not beginners looking for a generic “big three” program. |
| Skip if | You are new to the gym, prefer purely aesthetic or “feel-based” training without biomechanical rationale, or want a full 12-week calendar with daily meal plans. |
| Price | $89 |
| Format | 58-page ebook featuring 16 advanced exercises and 2 example programs |
| One-line take | A high-signal manual that prioritizes neuromechanical matching and stretch-mediated hypertrophy over guesswork, designed specifically for lifters who have outgrown basic compounds. |
What you’re actually buying
Most fitness guides treat the body as a black box: do the movement, feel the burn, hope for the best. Advanced Exercises by Chris Beardsley and Paul Carter rejects that approach. Instead of just telling you what to do, it explains why specific movements work for specific muscles using current scientific principles. At $89, you are paying for a 58-page deep dive into the biomechanics of hypertrophy, specifically targeting the muscles that usually lag behind in experienced lifters.
The core value here is the “exercise selection guide” format. It breaks down 16 advanced movements, analyzing them through the lens of internal moment arm lengths and sarcomere operating lengths. This means the book doesn’t just list a dumbbell fly; it explains how the angle of your elbow changes which muscle fibers are recruited and why. It also addresses the often-ignored variable of muscle damage, helping you balance growth with recovery by understanding which exercises are likely to cause excessive soreness in specific muscle groups. (Advanced Exercises)
For the advanced lifter, the inclusion of two example programs provides a concrete framework to apply this theory. These aren’t just random lists of sets and reps; they are structured to maximize motor unit recruitment while minimizing the “mental effort” required to stabilize the joint. This focus on ease of coordination ensures that your nervous system can fully drive the target muscle, rather than wasting energy on balance or stability. It is a tool for precision, not just volume. (Advanced Exercises)
One buyer noted the direct impact of this methodology on their results, stating, “Ever since I found Chris and Paul, my physique has blown up and I have become a much better trainer.” This sentiment highlights the educational depth of the Advanced Exercises guide, which aims to make you a smarter trainer, not just a passive follower of a plan.
Why it’s on our radar
This product stands out because it leans heavily into the “why” rather than just the “what.” In a market saturated with generic workout PDFs, a manual that references published data on neuromechanical matching and stretch-mediated hypertrophy is rare. It is designed for the lifter who has already mastered the basics and is now fighting against diminishing returns. (Advanced Exercises)
The specificity of the content—focusing on internal moment arms and sarcomere lengths—suggests a high level of technical detail that appeals to data-driven athletes. It is not a “get big in 30 days” promise; it is a systematic approach to solving the problem of stubborn muscle growth. The price point reflects the depth of the research and the expertise of the authors, positioning it as a professional-grade resource rather than a casual download. (Advanced Exercises)
Another reviewer mentioned the quality of the teaching style, saying, “Chris is my mentor. He’s a great teacher and is very good at what he does.” This reinforces the idea that the book is written with a pedagogical intent, making complex biomechanics accessible to the serious enthusiast. You can read more about these experiences in the Gumroad reviews.
What actually matters
Before you commit, consider whether your current training is limited by a lack of exercise variety or a lack of understanding. If you are stuck because you don’t know how to tweak your form to better target a lagging muscle, this is the right tool. (Advanced Exercises)
- Biomechanical Clarity: Check if the explanations of moment arms and muscle lengths make sense to you. The book assumes a baseline understanding of anatomy and training principles. (Advanced Exercises)
- Recovery Management: Look at the sections on muscle damage. If you are always sore and struggling to recover, the guidance on which exercises cause the most damage is a critical feature. (Advanced Exercises)
- Program Integration: Review the two example programs. Do they fit your current split? The book is a selection guide, so you will need to integrate these exercises into your existing routine or use the provided programs as a template. (Advanced Exercises)
- Author Credibility: Chris Beardsley and Paul Carter are known in the strength and conditioning community. Their reputation for evidence-based training is a significant part of the value proposition here. (Advanced Exercises)
If you are ready to move beyond “more weight” and into “smarter selection,” the Advanced Exercises ebook offers a structured path forward.
Mid-check
If you are ready to upgrade your exercise selection with science-backed precision, check the current availability and download options. (Advanced Exercises)
FAQ
Is Advanced Exercises suitable for beginners? No. This manual is explicitly written for lifters with “considerable bodybuilding experience.” It assumes you already understand basic compound movements and are looking to refine your training with advanced biomechanical principles. If you are new to the gym, start with a foundational program first.
Does it include a full 12-week training plan? It includes two example programs, but it is primarily an exercise selection guide. You will get the “how” and “why” of 16 specific exercises, but you will likely need to integrate these into your own long-term training cycle. It is a tool for selection, not a rigid calendar. (Advanced Exercises)
What makes this different from other workout guides? The key differentiator is the focus on neuromechanical matching. It uses data on internal moment arm lengths and sarcomere operating lengths to explain why an exercise works for a specific muscle. Most guides just tell you to do the exercise; this one explains the biomechanics behind the movement, which is crucial for advanced lifters trying to target stubborn areas. (Advanced Exercises)
Can I read this on a tablet or phone? The file size is 200 MB, which suggests a high-quality PDF with detailed diagrams and text. It is best viewed on a tablet or computer where you can zoom in on the biomechanical illustrations. Mobile phones might be too small for the detailed visual explanations. (Advanced Exercises)
Do I need special equipment for the exercises? The 16 exercises covered are standard gym movements, but the focus is on how you perform them to maximize muscle recruitment. You don’t need exotic machines, but you do need access to a full gym with cables, dumbbells, and barbells to perform the variations discussed. (Advanced Exercises)
Bottom line
Advanced Exercises is not for everyone. If you are looking for a quick fix or a beginner-friendly starter pack, this is not it. But if you are an experienced lifter who has hit a plateau and is frustrated by the lack of progress in specific muscle groups, this $89 investment offers a rigorous, science-based solution. It teaches you to think like a biomechanist, allowing you to select and modify exercises with precision.
The depth of the content, combined with the clear teaching style of Chris Beardsley and Paul Carter, makes it a valuable addition to any serious lifter’s library. It is a tool for long-term progress, not a short-term hack. If you are ready to stop guessing and start understanding the mechanics of your training, this is the guide to get. (Advanced Exercises)