Deadlift: technique, programming and breaking a plateau
How to set up, how to pull, what to programme for sets and reps, and what to change when the bar stops going up — a step-by-step guide.
8 min read
Returning to training after a long break: a six-week plan
A concrete six-week plan for getting back into the gym: how many sets and reps, when to add weight, and the mistakes that usually wreck week three.
8 min read
Squats from scratch: technique, programming and plateaus
How to set your feet and the bar, how deep to go, how many sets to run and what to change when the weight stops moving, plus an eight-week plan.
8 min read
Bench press: technique, programming and breaking a plateau
How to set up on the bench, how wide to grip, how many sets a week, how to add weight, and what to do when the bench stops moving, with an eight-week plan.
9 min read
Training around shift work: how to plan your week
How to build a training week around rotating shifts: three ready-made schedules, how many sets you actually need, and what to do after a night shift.
8 min read
How to build your own training programme, step by step
Eight decisions that turn an empty page into a plan you can actually run: days, split, exercise slots, weekly sets, reps, rest and progression.
8 min read
Progressive overload: how to add weight without stalling
A practical system for adding weight, reps and sets week by week, with real numbers, a training log method, and a plan for when progress stops.
8 min read
Four workouts a week: how to split the muscle groups
How to divide muscle groups across four sessions a week: three splits that work, weekly set targets, a day-by-day schedule and a plan for progression.
7 min read
Full body three times a week: your complete first-year guide
A first-year plan for training the whole body three times a week: the exercises, sets, reps, how to add weight, and the mistakes that stall beginners.
8 min read
The upper/lower split: a complete guide and 8-week plan
A complete guide to the upper/lower split: the weekly layout, exercises, sets and reps, and an eight-week progression you can start on Monday.
8 min read
How long should a workout be
Why longer is not better, how to fit everything into 45 minutes, and what to cut when you are short on time.
2 min read
Push-pull-legs or upper-lower: which split for whom
A comparison of the best-known training splits by days, recovery and results — with ready schedules for 3, 4 and 5 days a week.
2 min read
How many sets and reps: a practical guide
How many sets per exercise, which rep ranges build strength or muscle, how long to rest, and how to fit it into a 45-minute session.
2 min read
What Smart Training Looks Like at 50
A concrete plan for training after 50: how many sets, reps and cardio minutes per week, how to add weight safely, and when pain means seeing a doctor.
5 min read
Back Pain Prevention: What Actually Works
A practical back pain prevention plan: which exercises to do three times a week, how to lift heavy things, and the warning signs that mean you should see a doctor.
4 min read
Knee Injury Prevention: What Actually Works, and What Wastes Your Time
A practical knee plan: which lifts, how many sets and reps, how fast to add load, and the warning signs that mean you should see a doctor instead.
5 min read
Shoulder Injury Prevention: What Actually Works in the Gym
A practical guide to what wrecks shoulders, an 8-minute warm-up, four exercises with exact sets and reps, and the signs that mean see a doctor.
5 min read
Rotator Cuff Training: What Actually Works and What Wastes Your Time
A concrete rotator cuff plan: which four exercises to do, how much weight and how many reps, how often per week, and when to see a doctor instead.
5 min read
Forearm Training: What Actually Works, With Real Numbers
A concrete forearm and grip plan: which exercises, how many sets and reps, how often per week, and how to keep your elbows out of trouble.
5 min read
Grip Training: How to Stop Your Fingers Being the Limit
A grip test to set your baseline, two short weekly blocks with exact sets and seconds, a progression plan, and the signs that mean you should see a doctor.
5 min read
Neck Training: How, How Much, and With What Load
A concrete neck training plan: an isometric starter block, loaded exercises, exact sets and reps, mistakes to avoid, and the symptoms that mean see a doctor.
5 min read
Mobility Training: How to Build Range You Can Actually Use
A concrete mobility plan: simple tests to measure your range, a 12-minute daily routine joint by joint, and clear signs it is time to see a doctor.
5 min read
Balance Training: How to Measure It, Train It, and Make It Harder
A concrete balance training plan: how to test where you stand today, which drills to run, how many sets and seconds, and when to see a doctor.
5 min read
Speed Training: How to Actually Get Faster
A concrete sprint plan: how many metres per session, how long to rest, which lifts support it, and how to lay out a week that actually makes you faster.
5 min read