All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Cutting diet: a complete guide with real numbers
How big a deficit to run, how much protein to eat and what to change when the scale stalls, with grams, weeks and step counts you can act on today.
9 min read
Squats from scratch: technique, programming and plateaus
How to set your feet and the bar, how deep to go, how many sets to run and what to change when the weight stops moving, plus an eight-week plan.
8 min read
Vegan diet and muscle: what you actually need to track
How much protein, which supplements and which blood markers matter when you lift without animal foods, with numbers you can start using this week.
8 min read
Vegetarian protein for lifters: how much and where from
How much protein you need without meat, how to spread it across meals, which foods carry the most grams and what else to watch.
8 min read
Eating for muscle gain: a complete guide with numbers
How many calories and how much protein you need to build muscle, how fast you should be gaining, and exactly what to change when the scale stalls.
9 min read
How to work out your calories and macros, step by step
Your BMR, an honest activity factor, the size of the deficit and how to split protein, fat and carbs — with a full worked example.
8 min read
Overtraining: the warning signs and what to do about them
How to tell accumulated fatigue from a real problem, the four numbers to track for a week, how to run a deload, and when to see a doctor.
10 min read
Returning to training after injury: how to rebuild load
How to rebuild training load after an injury: the 3-out-of-10 pain rule, your starting dose, week-by-week progression and the signs that need a doctor.
8 min read
Lower back pain: what is typical and what needs checking
How to tell an ordinary bout of low back pain from one that needs a doctor, what to do in the first week, and how to get back under the bar.
9 min read
Shoulder pain when lifting: what is usually behind it
How to work out where your shoulder pain is coming from, what to change in training this week, and the signs that mean you should see a doctor.
8 min read
Weight loss plateau: six reasons and what to do next
Stuck at the same weight for three weeks? Here are the six real causes of a plateau and the exact fix for each, from tracking and steps to sleep and diet breaks.
7 min read
Walking for weight loss: how many steps actually count
How many calories a thousand steps really burn, how to find your baseline, how many steps to add, and what to do when the scale refuses to move.
8 min read
How to keep the weight off after dieting: a 12-month plan
A month-by-month plan for the year after a diet: how to exit the deficit, how much protein and training you need, what to track and what to do when the scale climbs.
8 min read
Calorie deficit: how to work out your own numbers
Work out your maintenance calories, choose a sensible deficit and split protein, fat and carbs, with two fully worked examples and what to do at a plateau.
8 min read
Bench press: technique, programming and breaking a plateau
How to set up on the bench, how wide to grip, how many sets a week, how to add weight, and what to do when the bench stops moving, with an eight-week plan.
9 min read
Training around shift work: how to plan your week
How to build a training week around rotating shifts: three ready-made schedules, how many sets you actually need, and what to do after a night shift.
8 min read
How to build your own training programme, step by step
Eight decisions that turn an empty page into a plan you can actually run: days, split, exercise slots, weekly sets, reps, rest and progression.
8 min read
Progressive overload: how to add weight without stalling
A practical system for adding weight, reps and sets week by week, with real numbers, a training log method, and a plan for when progress stops.
8 min read
Four workouts a week: how to split the muscle groups
How to divide muscle groups across four sessions a week: three splits that work, weekly set targets, a day-by-day schedule and a plan for progression.
7 min read
Full body three times a week: your complete first-year guide
A first-year plan for training the whole body three times a week: the exercises, sets, reps, how to add weight, and the mistakes that stall beginners.
8 min read
The upper/lower split: a complete guide and 8-week plan
A complete guide to the upper/lower split: the weekly layout, exercises, sets and reps, and an eight-week progression you can start on Monday.
8 min read
Pallof press: how to do it and why your back benefits
A step-by-step guide to the Pallof press: correct setup, the mistakes that waste the exercise, how many sets to do and who should skip it.
7 min read
Hollow hold and dead bug: technique for a stable core
How to perform the dead bug and hollow hold properly, the mistakes that lift your back off the floor, how many sets to do and how to progress.
7 min read
Mountain climbers: technique, common mistakes and variations
How to do mountain climbers properly, which mistakes quietly ruin the movement, and how many sets and seconds actually belong in your training week.
7 min read