Exercises & technique (129)
How to perform the main lifts correctly, machine by machine, rep by rep.
Arnold Press: How Many Sets and Reps, and How to Progress
A practical guide to the Arnold press: how many sets and reps to run, how to pick your dumbbell weight, and how to add load week by week without stalling.
6 min read
Lateral Raises: How Many Sets and Reps, and How to Progress
A practical guide to weekly set volume, rep ranges, tempo and double progression on lateral raises, plus the mistakes that stall your side delts.
5 min read
Knee Push-Ups: How Many Sets and Reps, and How to Progress
A concrete knee push-up plan: how many sets and reps to do each week, how to make them harder step by step, and when you are ready for a full push-up.
5 min read
Push-Ups: How Many Sets and Reps, and How to Progress
A concrete push-up plan: how many sets and reps to do at your current level, how to add difficulty week by week, and how often to train.
5 min read
Parallel Bar Dips: How Many Sets and Reps, and How to Progress
A concrete plan for parallel bar dips: how many sets and reps to run at your level, how to add weight over time, and when shoulder pain means stop.
6 min read
Incline Bench Press: How Many Sets and Reps, and How to Progress
How many sets and reps of incline bench press to run each week, what bench angle to use, and exactly how to add weight without stalling out.
6 min read
Dumbbell Bench Press: How Many Sets and Reps, and How to Progress
How many sets and reps of dumbbell bench press to run each week, the rule for adding weight, and exactly what to change when progress stalls.
6 min read
Seated Calf Raises: How Many Sets and Reps, and How to Progress
A concrete guide to sets, reps, tempo and double progression on the seated calf raise, plus an eight-week plan and the mistakes that stall it.
5 min read
Standing Calf Raises: How Many Sets and Reps, and How to Progress
A concrete plan for standing calf raises: weekly sets and reps, tempo and pause length, and how to keep adding weight without stalling for months.
6 min read
Machine Hip Abduction: How Many Sets and Reps, and How to Progress
A concrete plan for the seated hip abduction machine: how many sets and reps, how to set it up, when to add load, and which hip pain needs a doctor.
5 min read
Glute Bridge: How Many Sets and Reps, and How to Progress
A concrete glute bridge plan: how many sets and reps by level, how long to rest, when to add weight, and the exact order to progress through variations.
4 min read
Hip thrust: how many sets and reps, and how to progress
How many hip thrust sets and reps to run each week, how to add weight without stalling, and which setup mistakes quietly cap your progress.
5 min read
Leg Extensions: How Many Sets and Reps, and How to Progress
Concrete numbers for leg extensions: weekly sets, the right rep range, how to pick a load, how to add weight over time, and when knee pain needs a doctor.
5 min read
Leg curls: how many sets and reps, and how to progress
How many sets and reps of leg curls you actually need, how to add weight using double progression, and what to do when the machine stack stalls.
5 min read
Good Mornings: How Many Sets and Reps, and How to Progress
How many sets and reps of good mornings to run at each level, how to add weight week by week, and the mistakes that load your lower back the most.
5 min read
Trap Bar Deadlift: How Many Sets and Reps, and How to Progress
A concrete plan for the trap bar deadlift: sets and reps for strength and size, how to add weight each week, and when to back off or see a doctor.
6 min read
Sumo Deadlift: How Many Sets and Reps, and How to Progress
A practical guide to the sumo deadlift: how many sets and reps for strength or size, how to add weight each week, and a sample eight-week cycle.
5 min read
Romanian Deadlifts: How Many Sets and Reps, and How to Progress
A concrete plan for the Romanian deadlift: how many sets and reps per week, what weight to start with, and how to add load without stalling out.
5 min read
Dumbbell Lunges: How Many Sets and Reps, and How to Progress
A practical guide to dumbbell lunges: how many sets and reps to run, how to pick your starting weight, and how to add load without wrecking your knees.
5 min read
Bench Step-Ups: How Many Sets and Reps, and How to Progress
A concrete bench step-up plan: bench height, sets and reps by training level, tempo, and exactly what to change each week to keep progressing safely.
5 min read
Leg Press: How Many Sets and Reps, and How to Progress
How many leg press sets and reps to run each week, how to pick your load with RIR, and a concrete eight-week plan for adding weight without stalling.
5 min read
Bulgarian Split Squat: How Many Sets and Reps, and How to Progress
A concrete framework for sets and reps in the Bulgarian split squat, how to set your feet, and how to add weight over twelve weeks.
5 min read
Hack Squat Machine: How Many Sets and Reps, and How to Progress
How many sets and reps to run on the hack squat machine, how to set your feet and tempo, plus an exact week-by-week plan for adding weight.
4 min read
The rowing ergometer: technique, common mistakes, and who it suits
How a correct rowing stroke actually works, which mistakes cause back pain, plus damper settings and concrete weekly sessions for beginners.
5 min read