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
Squat plateau: three ways to shift a number that has not moved
How to tell a real squat plateau from a bad month, and three ways to get the bar moving again: volume, sticking points and a variation swap.
5 min read
Sumo or conventional deadlift: which suits your build
How arm length, femur length and hip shape decide whether sumo or conventional suits you, plus an eight-week test to settle the question on your own body.
6 min read
Front squat or back squat: which one to choose, and when
How much weight you lose when the bar moves to the front, what each variation actually trains, and how to pick the one you need right now.
6 min read
How to estimate your 1RM from working sets, no max attempt
How to work out an estimated one-rep max from a set of three to eight reps, how accurate the formulas really are, and how to use the number in training.
6 min read
Your first pull-up: from negative reps to a full one
An eight to twelve week plan: how to test where you are now, how to do negative reps properly, and what to train alongside them so the first rep arrives.
6 min read
1RM: how to test it safely and estimate it without maxing
How to test a one-rep max safely, when the test is worth doing at all, and how to estimate it accurately from a normal working set.
6 min read
How to add 20 kg to your bench press
A concrete 12-week plan: frequency, assistance work, technique, and the mistakes that keep people stuck for years.
2 min read
Why you are not growing: the seven most common reasons
Run through this list before buying another program: food, sleep, too many sets, too little load, program hopping, sloppy measuring and unrealistic expectations.
2 min read
Powerlifting vs bodybuilding: what actually differs in training
A concrete comparison of powerlifting and bodybuilding: sets, reps, rest, exercise choice and nutrition, plus how to pick the one that fits you.
5 min read
More reps vs heavier weight: how to choose
Concrete rep ranges, loads, rest times and weekly volume, plus a clear rule for when to add weight and when doing more reps is the smarter call.
5 min read
Why is it so hard for me to gain weight
A practical guide to the calorie surplus, protein intake and strength training numbers you need if the scale has not moved in months.
5 min read
Why Is My Left Side Weaker (And What To Do About It)
Why one side lifts less than the other, how to measure the gap in kilos and reps, and a concrete eight-week plan to close it.
5 min read
Can You Build Muscle and Lose Fat at the Same Time?
When body recomposition actually works, how big a deficit and how much protein you need, how to train, and the numbers that show it is working.
6 min read
How Long Your Progress Sticks Around After a Break
How much strength and muscle you actually lose after two weeks, two months and six months off, how to lose less, and a week-by-week return plan.
6 min read
Strength Plateau: 6 Fixes That Actually Work
Six concrete ways to move a stalled squat, bench and deadlift again, with exact sets, percentages, rest times and a food and sleep checklist.
5 min read
Advanced Progression: How to Keep Gaining When Linear Runs Out
A concrete progression plan for advanced lifters: double progression, 4+1 week blocks, RIR, weekly set targets and deloads, with numbers you can log today.
5 min read
Why Not Every Workout Should Be Hard
How to spread hard and easy sessions across a month, how many reps to leave in reserve, and when to take an easy week without losing any strength.
5 min read