All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Hydration for lifters: how much water you really need
Numbers for before, during and after training, a simple weigh-in test that gives you your own sweat rate, and when salt matters more than plain water.
8 min read
Knee pain when you squat: what causes it and what to do
How to tell which kind of knee pain you have, what to change in your squat sessions this week, which exercises help and when to see a doctor.
8 min read
Deadlift: technique, programming and breaking a plateau
How to set up, how to pull, what to programme for sets and reps, and what to change when the bar stops going up — a step-by-step guide.
8 min read
Returning to training after a long break: a six-week plan
A concrete six-week plan for getting back into the gym: how many sets and reps, when to add weight, and the mistakes that usually wreck week three.
8 min read
Wall ball: technique, common faults and how to dose it
How to squat, throw and catch a wall ball with clean technique, which faults quietly cost you reps, and how many sets to run in a training week.
9 min read
Dumbbell snatch: technique, mistakes and who it suits
How to perform the dumbbell snatch properly, which errors ruin it, how many sets and reps to run, and when another lift is simply the better choice.
8 min read
Standing vs seated calf raises: what changes and how to do both
Why a straight knee trains the gastrocnemius and a bent knee the soleus, how to perform both properly, and how many sets and reps actually make sense.
7 min read
Sumo deadlift: technique and when it beats conventional
How to set up and pull a sumo deadlift, the mistakes that cost the most reps, and the cases where sumo genuinely suits you better than conventional.
8 min read
Fasted training: what the evidence says about fat and performance
What the evidence actually shows about training on an empty stomach: when performance drops, when it does not, and why burning more fat mid-session is not fat loss.
6 min read
The post-workout protein window: how narrow is it really
The 30-minute anabolic window is a myth. Here is how wide it actually is, how much protein you need each day, and when meal timing genuinely matters.
6 min read
How much protein a day really builds muscle: the evidence
How much protein a day actually builds muscle, where the evidence is strong, where it is thin, and what that means in grams for your own body weight.
6 min read
Strength work in an MMA camp: how much, and on which days
How many strength sessions fit into a fight camp, which days they belong on, what sets and reps to use, and how to taper without losing strength.
5 min read
How much space a home gym really needs, in three dimensions
How many square metres, how much ceiling height and what share of the budget a home gym really needs, broken down by equipment level, plus the costly mistakes.
8 min read
Smith machine: what it actually does and when it's worth it
What a Smith machine really changes in your training, which specs matter before you buy, how much space and money it takes, and who it genuinely suits.
7 min read
Resistance bands: which strengths to buy and what they really do
How to choose resistance band strengths, how much load they actually deliver, which exercises they suit, and the buying mistakes that waste your money.
7 min read
Setting up a punchbag at home without wrecking your wrists
How to pick the right bag weight, where you can safely hang one in a flat, and how to punch so your wrists survive the first three months.
7 min read
Why energy expenditure falls when you diet, and by how much
What the evidence really shows about the drop in daily energy burn while dieting, how large it actually is, and how to adjust your food and training.
6 min read
Boxing conditioning: how to build a week that lasts the rounds
Why you fade in round three, and how to arrange easy running, interval rounds, bag work and strength across a week so you last the whole fight.
6 min read
Bulking and cutting: how long each phase should last
Real numbers for how long a bulk and a cut should run, how fast to gain or lose, and the signals that tell you it is time to switch.
6 min read
Push pull legs: who it suits and how to build the week
How to divide push, pull and legs days, how often to train each week and how many sets per muscle group, with a concrete schedule and real numbers.
6 min read
How to read a supplement study without falling for the headline
A practical guide to telling strong evidence from weak in supplement research, the five questions to ask any headline, and what actually changes your training.
6 min read
Tinned chickpeas or dried: numbers, cost and cooking time
How much protein, fibre and salt you actually get from a tin versus dried chickpeas, how to work out the real cost per portion, and how to batch-cook them.
5 min read
Rolled, quick or instant oats: what actually changes
How many calories, protein and fibre a real portion of oats gives you, and when rolled, quick or instant flakes actually make a difference.
5 min read
Skyr or Greek yoghurt: what one pot actually gives you
Skyr and Greek yoghurt side by side: the protein, calories and sugar in a realistic 150 g pot, and which one actually suits your day.
5 min read