All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Sets and reps for beginners: is 3x8 or 5x5 the better start
A practical comparison of 3x8 and 5x5 for your first six months of lifting: how many hard sets you need, how long to rest and when to add weight.
6 min read
Triceps heads: how arm angle shifts the emphasis
The long, lateral and medial heads respond to different arm positions — here is what actually changes, and how to build a training week around it.
5 min read
How many sets per muscle per week actually build size
How many weekly sets per muscle group drive growth, what counts as a working set, how to split them across the week, and when you have gone too far.
6 min read
Stage abs: what builds them and the body fat they show at
What body fat abs actually show at, how to train them with real load so they get thicker, and why they disappear backstage on show day.
5 min read
Muscle separation: what training does and what body fat does
Why the lines between muscles only appear at low body fat, what training can actually change, and which percentages are realistic for men and women.
6 min read
The rear delt: why it lags and how to train it properly
Why the rear delt lags behind for most lifters, and which exercises, set counts and technique cues actually move it forward.
6 min read
Back width and thickness: how to arrange your pulling work
How to split vertical and horizontal pulling, how many weekly sets each needs, and how to put it into a two-day back plan that actually progresses.
5 min read
Six weeks, no results: what to check before you quit
A practical checklist for a stalled plan: count your sessions, check load progression, how you measure, food and sleep, then change one thing at a time.
5 min read
Three meals you know by heart: how to order less takeaway
Why the takeaway app wins when you are hungriest, three meals that cook without a recipe in 12 to 25 minutes, and a three-week plan to learn them.
6 min read
Two new habits at once: why they fail and which one goes first
Why two habits started in the same week usually collapse together, how to decide which one goes first, and an eight-week plan that actually holds.
5 min read
Rest between sets: how your phone stretches a session to two hours
How long rest between sets actually needs to be, why a phone quietly stretches a session to two hours, and the small rules that pull it back to one.
5 min read
Triggers and rewards: attaching training to a routine you already have
How to anchor a session to something you already do daily, which cues actually hold up, and why the reward has to arrive the same day to matter.
5 min read
Snacking in front of the TV: how to break the sofa habit
Why your hand reaches for the crisps the moment you sit down, what evening snacking costs in calories, and the changes that actually stop it.
5 min read
Assistance exercises for squat, bench and deadlift: how many
How many assistance exercises you actually need, how to choose them from the point where your lift slows down, and how many sets a week is enough.
5 min read
Strength training twice a week: a minimal plan that still grows
Two full-body sessions a week, a concrete set-and-rep layout, and the rule for adding weight when the numbers on the bar stop moving.
6 min read
Paused reps and isometrics: when they help and when they don't
What a two-second pause and a held position actually change in a set, how much weight to take off the bar, and where in a lift the effort pays off.
6 min read
Standing overhead press: technique, mistakes and realistic gains
How to set your feet, grip and bar path, which errors quietly stall the lift, and how much weight is genuinely realistic to add in your first year.
5 min read
Hip thrust: technique, load and how to keep progressing
How to set the bench and your feet, how much weight actually belongs on the bar, and how to add kilos week after week without stalling or hurting your back.
5 min read
RPE and reps in reserve: how to judge a set honestly
What RPE and reps in reserve actually measure, how to tell when one rep is left in the tank, and how to calibrate your own judgement in training.
6 min read
The 5x5 programme: a week in practice, and when to move on
What a week of 5x5 actually looks like, how much weight to add, what to do when the bar stops moving, and the signs it is time to change.
5 min read
Dana White confirms UFC will not re-sign Michael 'Venom' Page
Dana White has confirmed the UFC is not re-signing Michael 'Venom' Page, who closed out his six-fight deal in Paris with a 5-1 promotional record.
2 min read
Dana White says heavyweight division moves on without Tom Aspinall
Dana White says the UFC heavyweight division will keep moving without Tom Aspinall, who has been out for 11 months with an eye injury and no return date.
2 min read
Raul Flores pulls 511kg for a new deadlift world record in Birmingham
Raul Flores pulled 511kg at the World Deadlift Championships in Birmingham to break Hafthor Bjornsson's record, while Bjornsson retained the Open title.
2 min read
Katie Taylor beats Flora Pili at Croke Park and retires undisputed
Katie Taylor beat Flora Pili by unanimous decision at Croke Park on 5 September, becoming undisputed champion for a third time and retiring with a 26-1 record.
2 min read