All articles (645)
Everything we have written so far, from the first day in the gym to advanced programming.
Caffeine: What It Actually Does, How Much to Take, and When It Is Pointless
How much caffeine per kilogram of body weight, when to take it before training, how much is in your coffee, and why an afternoon dose wrecks your sleep.
5 min read
Citrulline Malate: What It Actually Does, the Dose, and Whether It's Worth It
What citrulline malate actually does in the gym, how many grams to take, when to take it and who it genuinely helps — numbers, not marketing.
5 min read
Beta-alanine: what it actually does, how to dose it, and whether it's worth it
What beta-alanine does inside the muscle, the daily dose in grams, how many weeks until it works, and which efforts it measurably improves.
6 min read
Casein: what it actually does, how much to take, and whether it is worth it
How casein digests, how many grams to take and when, what the pre-sleep protein studies actually show, and when you simply do not need it.
5 min read
Creatine monohydrate: what it actually does, how much to take, and whether it is worth it
A no-hype guide to creatine monohydrate: what it really changes in your training, how many grams a day, when to take it, and when to ask a doctor first.
6 min read
Plant Protein: What Actually Works, How Much to Take, and Whether It Is Worth It
How much plant protein you actually need, which sources to combine, exact per-meal doses, and the few nutrients worth checking in bloodwork if you eat mostly plants.
5 min read
Whey Protein: What It Actually Does, How Much to Take, and Whether It's Worth It
What whey protein actually does, how many grams per day and per meal you need, how the types differ, and when you are better off skipping it entirely.
5 min read
Migraines and Exercise: How to Train Without Triggering an Attack
How to train when you get migraines: a 12-week plan with concrete heart-rate zones, hydration numbers, the usual triggers, and clear red flags for a doctor.
5 min read
Training with a Pacemaker: A Step-by-Step Return to the Gym
A concrete return-to-training plan with a pacemaker: the first six weeks, how to gauge effort when your heart rate is capped, and when to call your doctor.
5 min read
Carpal Tunnel and the Gym: What Makes It Worse and How to Keep Training
How to recognise carpal tunnel syndrome, which lifts aggravate it, how to adjust training and use a night splint, and when the numbness needs a doctor.
5 min read
Dizziness during training: why it happens and what to do
Why you get dizzy during training, what to do the moment it hits, how to prevent it with fluids, food and breathing, and when to see a doctor.
5 min read
Herniated Disc: What You Can Do and What You Can't
A practical guide to training with a herniated disc: what stays in the program, what comes out for six weeks, and how to get back under the bar safely.
5 min read
Anemia and training: how to spot it, what to test, and how to train through it
How to spot anemia if you train, which blood tests to ask for, how much iron to eat, and how to adjust your sessions until ferritin recovers.
6 min read
Training with flat feet: what actually changes in your program
How to train with flat feet without pain: a 30-second self-test, specific foot and hip exercises with sets and reps, running numbers, and clear red flags.
5 min read
Training after COVID: how to come back without setting yourself back
A concrete plan for getting back to training after COVID: when to start, how much weight to drop, a week-by-week ramp, and the red flags that mean see a doctor.
5 min read
Rheumatoid Arthritis and Movement: Training When Your Joints Set the Pace
A practical guide to training with rheumatoid arthritis: how many sets and how much cardio per week, how to adjust during a flare, and when to see a doctor.
6 min read
Training With an Underactive Thyroid: A Practical Guide to Hypothyroidism and Exercise
How to adjust strength work, cardio and food when your thyroid runs slow: exact sets, reps, protein targets and the signs that mean it is time to see a doctor.
5 min read
Arthritis and exercise: what to do, how much, and when to back off
A practical arthritis training plan: how many sets and reps per week, how to read pain on a 0-10 scale, and the signs that mean you should see a doctor.
5 min read
Osteoporosis and Lifting: What Actually Builds Bone
How lifting affects bone density, which exercises to keep and which to drop, with concrete sets, reps, loads and daily calcium and protein targets.
5 min read
Training After a Heart Attack: How to Come Back Without Overdoing It
A concrete plan for training after a heart attack: walking minutes week by week, when to add weights, how to gauge effort, and when to stop immediately.
5 min read
Training After Knee Surgery: A Week-by-Week Plan
A practical week-by-week plan for getting back to training after knee surgery: what to do, how many sets and reps, and when to call your surgeon.
5 min read
Hernia and Weightlifting: What Is Safe and What Is Not
How to spot a hernia early, what you can safely lift while you wait for surgery, a week-by-week return to training, and when to see a doctor.
5 min read
Training with scoliosis: how to lift without making it worse
A concrete strength plan for scoliosis: weekly layout, sets and reps, how to handle side-to-side asymmetry, and the symptoms that need a doctor.
5 min read
Varicose Veins and the Gym: What to Change and What to Keep
How to train with varicose veins: which exercises help the calf pump, what to adjust on heavy sets, and the warning signs that mean see a doctor now.
5 min read