All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Muscle soreness after training: what the evidence actually shows
What post-workout soreness really tells you about growth and strength, which parts of the story are myth, and how to judge progress when nothing hurts.
6 min read
Light weights and muscle growth: what the evidence shows
Whether light loads build as much muscle as heavy ones: what the evidence firmly supports, what is still unsettled, and how to organise your own sets.
6 min read
Caffeine and performance: how much, when and for whom
What the evidence on caffeine and training actually supports, what is still unsettled, and how to turn that into a dose and timing that suit you.
6 min read
Cardio and muscle loss: when the two actually clash
When cardio genuinely blunts muscle growth, when the real culprit is your deficit and protein intake, and how to fit running and lifting into one week.
6 min read
Sleep and muscle growth: how many hours are enough
How much sleep muscle growth actually needs, what the evidence supports, what it does not, and how to adjust training and eating after short nights.
7 min read
Warming up and injury risk: what the evidence actually shows
What a warm-up genuinely does for injury risk, what it does not do, and how to build ten minutes at the start of a session that are worth the time.
7 min read
Stretching before training: what the evidence actually shows
What is solidly established about static stretching before a workout, how much it really affects strength and injury risk, and how to order your warm-up.
6 min read
Rest between sets: what the science says about 1, 2 and 3 minutes
How long to rest between sets for strength and for muscle growth, which findings are solid, which are still open, and how to apply it in the gym.
6 min read
How many weekly sets per muscle group: what the evidence shows
How many sets per muscle group actually help, where the returns flatten out, and how to set your own number around recovery and available time.
6 min read
Rep tempo: does lifting speed really change muscle growth
What the evidence actually says about rep speed: how long a good lowering phase should last, when slow tempo helps, and when it just costs you load.
5 min read
Creatine: what the evidence backs and what it doesn't
Which creatine claims rest on strong evidence, which are only likely, and which are plain myths — plus dosing, realistic gains and when to ask a doctor.
6 min read
How a fighter's professional record is counted, and what a no contest is
What the win-loss-draw line actually records, who signs off on a result, and why some bouts end up counting for neither fighter at all.
7 min read
Amateur vs professional boxing: rules, kit and rounds
How rounds, gloves, headguards and scoring differ between amateur and professional boxing, and why each code demands a different kind of training.
6 min read
Boxing gloves, wraps and mouthguards: choosing and using them
What glove weight actually means, why hand wraps are really about the wrist, and how to tell a mouthguard that fits from one that does not.
7 min read
Sparring: how to do it properly and how often you need it
How to agree on sparring intensity, how many rounds a week actually make sense, what to do between sessions and when to stop and see a doctor.
7 min read
How to start boxing as an adult beginner: what to expect
What actually happens when an adult takes up boxing: the first class, the kit that matters, a weekly plan, sparring, and the mistakes that stall progress.
6 min read
Fighter nutrition in camp: calories, weight and rehydration
How much a fighter actually needs to eat during camp, how weight should come off without losing strength, and how to rehydrate after the weigh-in.
7 min read
MMA injuries: the most common ones and how to prevent them
What actually gets injured in MMA, why the training room causes more damage than fight night, and the habits that genuinely lower your risk.
6 min read
Concussion in combat sports: what we know and what to do
How to spot a concussion in the gym or the ring, what to do in the first 48 hours, how a safe return to sparring works, and when a doctor is not optional.
7 min read
ONE Championship and PFL: how they really differ from the UFC
Rules, weigh-ins, scoring and season formats compared: what ONE Championship and PFL do differently from the UFC, and how that changes a fighter's camp.
6 min read
Kickboxing and muay thai: what really separates them
Rules, stance, the clinch and the training week compared, so you know what changes between a muay thai gym and a kickboxing one before you sign up.
6 min read
Muay Thai: the rules, the techniques and how it is trained
How Muay Thai actually works: the rules and scoring, shin kicks and the clinch, a realistic training week, and the myths that keep going round.
7 min read
Wrestling as the base of MMA: why wrestlers so often dominate
Why wrestling decides where a fight happens, what it actually looks like in the cage, how to train it for MMA, and the myths about wrestlers that refuse to die.
7 min read
Brazilian jiu-jitsu: how the training works and what the belts mean
What a Brazilian jiu-jitsu class actually looks like, what each belt means, how long a black belt really takes, and how to train off the mats.
7 min read