Hmmmmm...when I train with Sam, there isn't one way to describe the experience. He starts you off with a few warm ups to get your blood going, your muscles loose, and to make you feel like you're ready to tackle the work out. Only thing is: you're not. Most of my experiences training with this guy are brutal. They're short and sweet, the way I like it, because I get a killer work out in 1/4 the time most people do, but I feel as if my intestines might come out of my throat...I think it's comparable to childbirth, but I'm a guy so I wouldn't actually know. After the initial warmups, that's when he gets you started on the first muscle groups. Sometimes he will combine muscle groups. Regardless, he usually has me perform a minimal number of sets for each muscle group. The issue here is that the one (or two) sets you do COMPLETELY DEMOLISH YOU. Most people, when they work out, do it wrong. Incorrectly. Poor form. They think doing those 12 bicep curls with 50 lbs is going to get them ripped while they swing the dumbbell up and let gravity bring it down. For some people this works. Unfortunately, they have to spend hours doing this to see any results. They probably damage their body in the process as well without even realizing it. What I've learned from Sam is how to control your form to work out efficiently and effectively. Some people say work smarter, not harder. Unfortunately, you do both here. You work out smarter by controlling your form and the duration of each rep (for instance, one rep of a bicep curl can take 30 seconds up and 30 seconds down in some cases depending on the workout style that day), and you workout harder because, well....why don't you try doing 1 bicep curl controlled for a minute. This shit hurts.it hurts so much I've literally come close to shitting my pants. This is how he treats all his workouts. Whether you're doing HIIT training, negative-accentuated training, or even the "normal" training the average person might do, he focuses on understanding the ways the muscles work during the workout (scientifically), and how to train correctly to get the most out of every movement without having to repeat the same motion for 3 sets and 30 reps 5 times a week. Sam's training is extremely efficient and effextive, but be prepared for it. You might want to bring: a change of clothes, in case you shit yourself, a wheelchair for when you can't walk afterwards, and a Bible, because you're gonna need God to get through it.