Skip to main content

Inside the World’s Most Expensive Gym: NYC’s $10,000-a-Month Continuum — Luxury Fitness or the Future of Human Performance?

Walk through the brass doors of a landmark building in the West Village and you don’t step into a gym—you step into a thesis about human performance. Continuum calls itself a precision wellness club, and the pitch is audacious: unify training, recovery, and biological data into one adaptive system, then wrap it in velvet-rope exclusivity. Membership is capped at roughly 250 people, it sits inside the historic Federal Archive building on Greenwich Street, and multiple reports peg the price around $10,000 per month (with a reported initiation fee)—putting it in the running for the most expensive gym membership on earth.  From the minute you’re onboarded, the vibe is less “pick a locker, hit the tread” and more “check into a lab.” New members go through deep testing: aerobic thresholds, sleep and recovery metrics, body composition, and other biomarkers that feed a software layer Continuum says uses AI to build a living profile of how you should train and recover each day. (Staff eve...
Post a Comment

The 8-Week Mass Program: How to Gain Muscle Without Getting Fat

If you’ve ever bulked up and ended up looking more bloated than built, you’re not alone. Most gym-goers in the UK make the same mistake — they eat everything in sight and call it “bulking.” The result? More belly than biceps.

But what if you could pack on lean muscle while keeping your abs visible? Welcome to the PrimeBulk 8-Week Mass Program — a smart, science-backed guide designed to help you gain size, strength, and shape without piling on unwanted fat.

Week 1–2: Foundation Phase — Build Your Base

Before you start throwing around heavy weights, you need a solid foundation.
During the first two weeks:

  • Focus on compound lifts: squats, bench press, deadlifts, overhead press, barbell rows.

  • Train 4 days a week: 2 upper, 2 lower.

  • Keep reps moderate (8–12 per set).

  • Rest 60–90 seconds between sets.

Nutrition goal:

  • Eat at a 300–400 calorie surplus — not 1,000.

  • Aim for 1g of protein per pound of body weight.

  • Stick to clean carbs (rice, oats, potatoes) and healthy fats (olive oil, nuts, eggs).


Week 3–4: Progressive Overload — Turn Up the Volume

Now that your body’s adapting, it’s time to increase intensity.


  • Add 2.5–5kg to your main lifts each week.

  • Introduce accessory movements: pull-ups, dips, cable rows, lateral raises.

  • Focus on mind-muscle connection — don’t just move the weight, control it.

Diet tweaks:

  • Keep protein high (chicken, fish, whey, eggs).

  • Add one high-carb meal on training days (pasta or rice).

  • Limit processed junk; your bulk shouldn’t feel like a takeaway menu.


Week 5–6: Metabolic Boost — Add Conditioning

Here’s where most people fail. They bulk hard but stop doing cardio. You’re different.
Add two 20-minute sessions of HIIT cardio per week.
This keeps your metabolism firing, improves recovery, and prevents fat build-up.

Training split example:

  • Monday – Upper Strength

  • Tuesday – Lower Strength

  • Wednesday – Rest

  • Thursday – Push Hypertrophy

  • Friday – Pull Hypertrophy

  • Saturday – HIIT or active recovery

  • Sunday – Rest

Week 7–8: Refinement Phase — Sculpt and Define

You’ve built the muscle. Now it’s time to tighten up and showcase it.

  • Drop calories slightly (100–200 less).

  • Increase protein by 10–15%.

  • Focus on higher-rep isolation work — curls, flyes, lateral raises, triceps pushdowns.

  • Add core circuits (planks, hanging leg raises, cable crunches) 3x per week.

The goal is to look strong and aesthetic, not just bulky.

Supplements That Help (and What to Avoid)

✅ Worth It:

  • Whey Protein: Helps hit your daily protein goal easily.

  • Creatine Monohydrate: Supports muscle energy and strength.

  • Omega-3 Fish Oil: Reduces inflammation and improves recovery.

  • Vitamin D3: Most UK lifters are deficient — it boosts mood and testosterone.

❌ Skip These:

  • “Mass gainers” full of sugar.

  • Proprietary pre-workouts that hide caffeine levels.

  • Anything that promises results “in days.”

Sample Daily Meal Plan

Breakfast:
Porridge with whey protein, peanut butter, and banana

Lunch:
Chicken, rice, and broccoli

Snack:
Greek yoghurt with honey and almonds

Dinner:
Beef mince, sweet potatoes, and green beans

Evening:
Casein shake before bed


You don’t need to eat junk to grow. The PrimeBulk method is about precision — eat enough to grow, lift smart, rest properly, and let consistency do the rest.

Remember:

“Train smart, eat clean, grow lean.”

If you found this guide useful, share it and follow PrimeBulk.co.uk for more no-BS muscle-building strategies, training plans, and supplement reviews.


Comments

Post a Comment

Popular posts from this blog

Best Beginner Gym Workout Plan: Build Strength, Confidence, and Muscle the Right Way

This detailed guide breaks down the perfect beginner gym workout plan — one that helps you build strength, muscle, and momentum safely and efficiently. No gimmicks, no unnecessary supplements, and no confusing routines. Just a smart, sustainable plan that sets you up for long-term success. 1. The Mindset Before the Muscle Before we touch a weight, let’s talk about the most powerful muscle you’ll ever train — yo ur mind. Consistency beats intensity, especially for beginners. The goal is not to destroy yourself every session but to build a habit so solid it becomes automatic. Every time you step into the gym, you’re not just lifting weights — you’re sculpting discipline. Think long-term: 6 months from now, you’ll look and feel like a completely different person if you commit to showing up 3–4 times per week, no matter how you feel. 2. The Science Behind Beginner Gains When you start training, your body adapts quickly. This period, often called “newbie gains,” is when you’ll see rapid ...
Post a Comment
Read more

Inside the World’s Most Expensive Gym: NYC’s $10,000-a-Month Continuum — Luxury Fitness or the Future of Human Performance?

Walk through the brass doors of a landmark building in the West Village and you don’t step into a gym—you step into a thesis about human performance. Continuum calls itself a precision wellness club, and the pitch is audacious: unify training, recovery, and biological data into one adaptive system, then wrap it in velvet-rope exclusivity. Membership is capped at roughly 250 people, it sits inside the historic Federal Archive building on Greenwich Street, and multiple reports peg the price around $10,000 per month (with a reported initiation fee)—putting it in the running for the most expensive gym membership on earth.  From the minute you’re onboarded, the vibe is less “pick a locker, hit the tread” and more “check into a lab.” New members go through deep testing: aerobic thresholds, sleep and recovery metrics, body composition, and other biomarkers that feed a software layer Continuum says uses AI to build a living profile of how you should train and recover each day. (Staff eve...
Post a Comment
Read more

The Truth About Protein Timing: What Science Really Says About When to Eat for Maximum Muscle Growth

Every gym-goer has heard the same old advice: “Drink your protein shake within 30 minutes of your workout or you’ll waste your gains.” It’s one of the most repeated phrases in fitness circles — but how much truth is there to it? The idea of “protein timing” has become so ingrained in bodybuilding culture that many people never question it. Yet, science paints a much more detailed, and much more strategic, picture. In this in-depth guide, we’ll unpack the facts, myths, and modern research behind protein timing — when to eat, what to eat, and how to use timing to your advantage for real muscle growth. 1. Understanding the Protein Window — Myth vs. Reality The “anabolic window” — that 30-minute post-workout window where you supposedly must consume protein — has been largely misunderstood. Early studies in the 1990s suggested muscles absorbed protein best right after training. But those studies were based on fasted individuals who hadn’t eaten anything for hours. Newer research shows that...
Post a Comment
Read more