All articles (645)
Everything we have written so far, from the first day in the gym to advanced programming.
The Landmine Row: What It Does, How to Do It, and Who It Suits
How to set up and perform the landmine row, which muscles it hits, how many sets and reps to run, and when a different row variation makes more sense.
5 min read
Kettlebell deadlift: what it does, how to do it, and who it suits
How to do the kettlebell deadlift, which muscles it trains, what weight and set scheme to start with, and how to tell when the movement is not for you.
5 min read
Back extensions: what they do, how to do them, and who they pay off for
What back extensions actually train, how clean technique looks on the 45-degree and flat bench, how many sets to run, and when to see a doctor first.
6 min read
The cable pull-through: what it does, how to do it, and who it's for
How to do the cable pull-through properly, what sets, reps and loads to use, which mistakes to avoid, and who actually benefits from adding it.
5 min read
Reverse Hypers: What They Do, How to Do Them, Who They're Worth It For
What the reverse hyper actually trains, how to run it without hyperextending your lower back, concrete sets, reps and loading, and who should skip it.
6 min read
The Overhead Squat: What It Does, How to Do It, and Who It Pays Off For
What the overhead squat actually trains, step-by-step technique, concrete sets, reps and loads, and who should keep it in their program.
5 min read
The Nordic Curl: What It Does, How to Do It, and Who It Pays Off For
What the Nordic curl actually does for your hamstrings, how to perform it step by step, how to scale it down, and how many sets per week make sense.
5 min read
The Zercher Squat: What It Does, How to Do It, and Who It Suits
What the Zercher squat actually trains, how to set it up without wrecking your elbows, and a concrete six-week plan with sets, reps and loads.
6 min read
The Sissy Squat: What It Does, How to Do It, and Who It Pays Off For
What the sissy squat actually does for your quads, step-by-step technique, a five-level progression, sets and reps, and when to skip it entirely.
5 min read
The Single-Leg Squat: What It Does, How to Do It, and Who It Is Worth It For
What the single-leg squat actually trains, the progression order, how many sets and reps to run, and who it is genuinely worth learning for.
5 min read
The band squat: what it does, how to do it, and who it's worth it for
How a resistance band changes the squat, the two variants worth knowing, exact technique, concrete sets and reps, and the signs that mean see a doctor.
5 min read
Peach Calories and Protein: How It Actually Fits Into Your Diet
Exact numbers for peaches — calories, protein and sugar per 100 g and per fruit, fresh vs canned vs dried, and how to fit them into a cutting diet.
5 min read
How Many Calories and How Much Protein Are in Plums, and How They Fit Into a Diet
Exact numbers for fresh plums and prunes — calories, protein, fiber and sorbitol — plus how to fit them into a deficit, training days and daily intake.
5 min read
Kiwi: Calories, Protein and How It Fits Into a Diet
Exact calorie, protein and fiber numbers for kiwi, plus three sample meals and how much of it you can realistically eat while cutting.
5 min read
Raspberries: calories, protein, and how they fit into your diet
Exact calorie, protein and fiber numbers for raspberries, plus real meal combinations and how much room they take in a cutting budget.
5 min read
Strawberries: Calories, Protein and How They Fit Into a Diet
Exact calories, protein and fibre in 100 g of strawberries, realistic portion sizes, and how to fit them into a cut or a bulk without wrecking your daily numbers.
5 min read
Pineapple: How Many Calories and How Much Protein, and Where It Fits in a Diet
Exact calories, protein and sugar in pineapple per 100 g and per portion, how fresh, canned, dried and juice differ, and how to fit it into a cut.
5 min read
Mandarin Calories and Protein: The Numbers and How They Fit a Diet
Exact numbers for mandarins - calories, protein, fibre and sugar per piece - plus how to fit them into a calorie deficit and around your training.
5 min read
Pear: Calories, Protein and How It Fits Into Your Diet
Exact calories, protein and fiber in a pear per 100 g and per piece, plus how to fit it into a cutting diet without blowing your calorie budget.
5 min read
Orange Calories and Protein, and How It Fits Into Your Diet
Exact calorie, protein, fibre and sugar numbers for oranges, plus concrete examples of how to fit them into a cut, a bulk, or your pre-workout meal.
5 min read
Melon: Calories, Protein, and How It Fits Into Your Diet
Exact numbers for melon - calories, protein and sugar per 100 g and per portion, plus how to fit it into a cut, around training, and when to limit it.
5 min read
Watermelon: how many calories and how much protein it really has, and how it fits your diet
The actual numbers for watermelon - calories, protein and sugar per 100 g and per real portion, plus how to fit it into a deficit and a training day.
5 min read
Grapes: Calories, Protein, and How They Fit Into Your Diet
Exact numbers for grapes: calories, sugar and protein per 100 grams, how many berries that is, and how to fit them in without blowing your calorie target.
5 min read
Dates: How Many Calories and How Much Protein They Actually Have
Exact calorie, protein, fibre and sugar numbers for dates, plus how many fit into a cutting diet, how to use them around training, and when to see a doctor.
5 min read