All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Deadlift records: how they fell and where the limit sits
How deadlift records climbed from 457 kg to 501 kg, why strongman and powerlifting numbers are not comparable, and what really caps the top end.
5 min read
Unwritten gym rules: how to train without annoying anyone
How to share equipment, put weights back and ask for a spot without feeling awkward: the gym rules nobody says out loud but everyone expects.
5 min read
Oven-baked chicken ćevapi with wholemeal pitta: recipe for four
Oven-baked chicken ćevapi with wholemeal pitta: exact quantities, 18 minutes of baking and an estimated 57 g of protein per serving.
4 min read
Protein chia pudding: a four-serving recipe with 25 g protein
A chia pudding with around 25 g of protein per serving: exact quantities for four jars, ten minutes of prep and an estimate of the calories and macros.
4 min read
Tinned chickpeas and beans: protein, fibre and real portions
How much protein and fibre a drained tin of chickpeas or beans actually gives you, how to fit it into your day, and when to leave it alone.
5 min read
Fibre: how many grams a day and where to actually get them
How much fibre you need each day, how many grams real food actually gives you, and how to reach 30 g without bloating — with a sample day.
8 min read
Eggs: how many a day makes sense, and what about cholesterol
How much protein and how many calories are in one egg, how many a day is sensible, what the cholesterol evidence actually shows, and how to fit them in.
6 min read
Packed lunch for work: building a plate with protein and fibre
How much protein and fibre one lunchbox needs, which foods actually deliver it, how to prep five days at once, and how to chill and reheat it safely.
8 min read
Training after a sleepless night: go or skip it
How many hours of sleep is the cut-off, when a session after a bad night still helps, and how to shrink the workout instead of binning it.
5 min read
Daily weigh-ins: when the number starts running your mood
Why the scale swings by a kilo overnight, how to read a seven-day average instead of one morning, and when stepping off the scale is the better call.
6 min read
Goals that stick: turning a wish into a measurable plan
How to turn a vague wish into a goal with a number and a date, which behaviours to track weekly, and what to do when the plan breaks in week three.
6 min read
Guilt after a missed workout: how to come back without punishment
What a missed session actually costs, why the punishment double workout backfires, and exactly how to run the first session back after a day or a month.
5 min read
Training at six in the morning: how to actually get up
Why the six o'clock alarm is really decided the night before, how to shift your wake time in 15-minute steps, and what to lay out so the morning runs itself.
5 min read
Visualisation before a heavy set: what works and what doesn't
What mental rehearsal before a working set actually does, how long it should last, how to handle unhelpful images, and when to see a doctor.
6 min read
Downhill trail running: how to train it without wrecking your legs
How to train downhill trail running without wrecking your legs: stride technique, a sensible progression plan, eccentric strength and recovery timing.
6 min read
Football after 40: how to keep your hamstrings from tearing
Why hamstrings tear more often after 40 and what actually helps: eccentric strength, planned sprinting, a proper warm-up and a return to play that sticks.
6 min read
Handstand progression: from the wall to a free hold
Five levels from your first wall hold to ten seconds unsupported, with clear criteria for moving on, wrist prep and a weekly plan that fits real training.
6 min read
Build your legs for a full day in the hills: an eight-week plan
An eight-week plan of strength work and loaded walks that gets your legs ready for the climb and, more importantly, for the long descent home.
6 min read
Handball training: the throwing shoulder, cutting and stamina
How to train for handball: shoulder work that protects the throwing arm, drills for braking and cutting, and intervals that hold up across 60 minutes.
5 min read
Tennis training: trunk rotation, shoulder and elbow
How to train trunk rotation, build a shoulder that copes with serving and settle an irritable elbow, with specific sets, reps and a weekly plan.
5 min read
Detraining: how quickly you lose strength and muscle
What really happens to strength and size after two, four or eight weeks off, how little training it takes to hold on, and how to come back sensibly.
7 min read
Strength training for basketball: jumping, landing and knees
How to lift, jump and land so you add height to your vertical and take load off your knees, with specific sets, reps and a realistic weekly plan.
7 min read
Strength training for volleyball: the jump and the spiking shoulder
How to build a volleyball jump and a shoulder that survives thousands of spikes: sets, reps, landing work and a weekly plan that fits the season.
6 min read
Estimating your 1RM from reps: how wrong are the formulas
How accurate one-rep-max calculators really are, when they work, when they miss by ten per cent, and how to build your own rep chart instead.
6 min read