Bodybuilding posing: what judges score and how to train it
What happens on stage during judging, what each mandatory pose is meant to show, and a drill plan that gets you holding poses steadily when you are tired.
5 min read
Stretching under a pump and fascia: what actually drives growth
What really happens when you stretch a pumped muscle, why fascia is not the reason your arms have stalled, and how to use loaded stretch properly.
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
What a first competition season actually costs: the full list
A complete checklist of first-season costs — entry fees, suit, tan, food, travel and coaching — plus a simple way to price the whole thing yourself.
5 min read
Calves that won't grow: how to train them for the stage
Why calves stall, what your insertions actually limit, and how to set reps, sets and frequency so the lower leg holds the line on stage.
6 min read
Backstage pump: how to warm up before you step on stage
A practical plan for the last 45 minutes backstage: how many sets, in what order, with what kit, and the point where pumping starts working against you.
5 min read
Bikini, wellness and figure: how the divisions differ
What judges reward in bikini, wellness and figure, how the three divisions differ in build and training, and how to tell which one suits you.
5 min read
Off-season for natural competitors: how much weight to gain
Real numbers for natural competitors: how far above stage weight to sit, how fast to gain it, and what an oversized off-season costs you next prep.
5 min read
Reverse dieting after a show: adding calories back without a fat rebound
A step-by-step plan for adding calories back after a bodybuilding show: how much per week, where the extra food goes and what weight gain is normal.
5 min read
Competition day: how to time food and drink backstage
A practical show-day timeline: your first meal, hourly top-ups backstage, how much water to sip, and how to pump up in the last twenty minutes.
5 min read
Hamstrings: what actually changes your leg line from the side
Which exercises, ranges of motion and weekly set counts actually change how your hamstrings read from the side, and what on that line you cannot change.
5 min read
V-taper: is it built by shoulder width or back width
What actually builds a V-taper: how side delts set your width, what the lats really do, why waist size matters, and how to train all three.
6 min read
Mind-muscle connection: does feeling the muscle build more size
When focusing on the working muscle actually helps growth, when it costs you performance, and how to build the skill with concrete loads and tempo.
5 min read
Arm size: how to build a week that grows biceps and triceps
How many sets a week, which exercises to pick and how to progress so your upper arm actually grows, with concrete layouts for push pull legs and upper lower.
6 min read
Traps and neck in an aesthetic physique: how much to build
How much trap and neck development actually suits a balanced physique, which exercises do the work, and how to fit them into a training week.
5 min read
Golden era training: what still works and what to leave behind
Which parts of 1970s bodybuilding training still hold up for an ordinary lifter, which do not transfer at all, and how to build a four-day week around them.
6 min read
Genetics and muscle shape: what training cannot change
Why insertions, muscle belly length and your skeleton set your shape, what training genuinely changes, and how to train around the parts you cannot alter.
5 min read
Specialisation blocks: bringing up a muscle group that lags
A practical plan for a muscle that will not grow: how many sets to add, what to cut back, how long the block runs and how to judge it.
5 min read
Bulking and cutting for regular lifters: is it worth it?
When a recreational lifter actually needs a bulk and a cut, when staying near maintenance works better, and the numbers and timelines for both.
5 min read