Training (60)
Programs, sets, reps and how to keep progressing week after week.
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
Agility Training: Teaching Your Body to Change Direction
A concrete agility plan: a 12-minute warm-up, four core drills with sets and rest times, an eight-week progression, and the mistakes that stall progress.
5 min read
Explosive power training: how many jumps, what loads, how much rest
A concrete plan for building explosive power: how many jumps, what loads, how long to rest, how to test progress, and when pain means stop.
5 min read
Martial Arts and Weight Training: How to Combine Them Without Wrecking Either
How to fit lifting into a week of martial arts training: scheduling, exact sets and reps, protein numbers, and the signs you are overdoing it.
6 min read
Endurance Training for Football: How to Last All 90 Minutes
A concrete plan for football endurance: field tests, interval sessions, repeated sprints, injury-proofing strength work and a sample in-season week.
5 min read
Training for your first marathon: an 18-week plan
A concrete 18-week plan for your first marathon: weekly mileage by phase, long runs, tempo work, strength, race-day fuelling and the taper.
5 min read
Powerlifting Meet Prep: A 12-Week Program From Plan to Third Attempt
A concrete 12-week plan for your first powerlifting meet: percentages, sets, tapering, how to pick attempts, and exactly what to do on meet day.
4 min read
Losing Fat and Building Strength at the Same Time
How to lose fat and gain strength at once: how big a deficit, how much protein, how many weekly sets, and how to tell the program is actually working.
6 min read
How to Fit a Training Program Around the Time You Actually Have
How to rebuild your training week around two, three or five sessions, what you can cut without losing progress, and exact sets and reps for each case.
5 min read
Training by feel: how autoregulation actually works
How to adjust load, reps and set count to your daily readiness using RPE and RIR, with concrete numbers, a three-question check and clear rules for deloading.
5 min read
Morning vs evening training: what actually changes
How much stronger you really are in the evening, how to fix morning stiffness, and how to pick a training slot you can hold for months.
6 min read