THE METHODOLOGY
What is 40X0?
Four numbers. Every rep. Every set.
4
Eccentric
4-second lowering phase. Full mechanical tension across the entire range.
0
Bottom pause
No pause at the bottom. Keeps tension on the muscle throughout.
X
Concentric
Intended Maximum Acceleration. Explosive intent recruits your nervous system.
0
Top pause
No pause at the top. Continuous tension, continuous stimulus.
Slow on the way down creates the mechanical tension that drives muscle growth and builds stability through the full range of motion. Explosive on the way up develops strength and recruits your nervous system without sacrificing form or control. It's not the flashiest prescription — it's just the one built on how your body actually adapts.
Full breakdown by KILO Strength Society — watch to see exactly how tempo prescriptions work in practice.
"The greatest expression of jackedness is the perfect balance between hypertrophy and strength."
- Stephane Cazeault
HOW WE TRAIN TOGETHER
Three Paths. One Goal.
Two paths built around you. One built for you.
Train With Me In-Person
01
Every 40X0 offering runs the same methodology — the same periodization, the same tempo, the same science. But in-person is a different experience entirely. When you're in the gym with me I can see things a video review never captures: the subtle hip shift on your squat, the shoulder compensating on your press, the rep that looked fine on camera but felt wrong in real time. These are the details that separate good results from great ones, and they're only catchable in person. Sessions are at DIAKADI, SF's premier private training facility. Buddy training is also available.
Most personalized
Anyone who wants the fastest path to real results and values direct, hands-on coaching every session.
BEST FOR
1-on-1 or buddy training
At DIAKADI, San Francisco
Real-time form correction
Fully periodized programming
02
Train With Me
Online
Full coaching, full programming, fully remote. Before we build your program you'll get a complimentary DEXA scan through Body Spec — the most accurate body composition measurement available. That gives us your exact baseline: muscle mass, body fat percentage, and regional body composition. Every programming and nutrition decision we make is built on real data, not guesswork. From there you get a periodized program through TrainHeroic, regular check-ins, and direct access to me throughout the process.
Data-Driven
Anyone outside San Francisco, or anyone who prefers flexibility with full coaching support behind them.
BEST FOR
Complimentary DEXA scan
Nutrition tracking via Cronometer
Program via TrainHeroic
Regular check-ins + direct access
03
Train on
Your Own
The same periodized system my coached clients run, built for people who want structure and a reason behind every rep. Every exercise comes with detailed coaching notes and KILO-certified video demonstrations so you always know what you're doing and why. TrainHeroic automatically logs every weight you lift so you know exactly what you did last session and what you're working toward next. Programs are built around barbells, dumbbells, cables, and a power rack — no bands, no machines, no gimmicks.
Self-Directed
Experienced self-starters who want a real program with a real system behind it, not just a PDF workout list.
BEST FOR
Linear, Undulated, or Integrated
3x or 4x per week options
KILO-certified video demos
Delivered via TrainHeroic
WHAT TO LOOK FOR
Not All Trainers Are Equal.
Walk away from a trainer who...
Has no periodization — just random workouts dressed up as a plan
Never explains why exercises are chosen
Gives the same program to every client regardless of experience or goals
Treats recovery as an afterthought with no deload structure
Promises fast results without explaining how
Never asks about your injury history or limitations
Pushes you to failure every session with no long-term strategy
Look for a trainer who...
Uses periodization with clear Accumulation and Intensification phases
Makes sure every exercise has a purpose — you always know the why
Builds programming around your individual lifts, goals, and experience
Has recovery built into the program structure from day one
Is honest about realistic timelines and what it actually takes
Assesses injury history and limitations before programming begins
Uses smart progressive overload that builds long-term strength
COMMON QUESTIONS
FAQ
-
40X0 Training is a San Francisco-based personal training business built around science-backed, periodized programming. Every program — whether coached or self-directed — is built on the 40X0 tempo methodology and structured to build muscle, develop strength, and keep you training for the long haul.
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40X0 is a tempo prescription — 4 seconds on the eccentric (lowering phase), no pause at the bottom, explosive on the concentric, no pause at the top. It's the foundation of everything I program because it maximizes time under tension, builds control, and develops the kind of strength that transfers across every lift.
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All programs are built around barbells, dumbbells, and cables. You'll need access to a gym with a power rack, adjustable bench, cable machine, lat pulldown, and seated row. No bands, no kettlebells, no gimmicks.
-
No — online coaching and the self-directed Train on Your Own programs are available to anyone anywhere. Only in-person training requires you to be in San Francisco.
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TrainHeroic is the app used to deliver all 40X0 programs. It's free to download and available on iOS and Android. Every session is laid out for you — sets, reps, tempo, rest periods, and exercise notes — and the app automatically tracks your weight history so you always know what you lifted and what to hit next.
Ready to Start?
Every inquiry gets a personal response. No automated replies, no assistant. Just AJ.