Fitness & Nutrition
50 free articles on Fitness & Nutrition from The Cito Thriven Journal — practical, sourced, and written to be used. No paywall, no signup.
Alcohol and Training: The Honest Trade-Off
People track macros to the gram and then drink five pints on Saturday without counting any of it. Here's the honest picture...
Machines vs Free Weights: Which Actually Builds More Muscle?
Gym culture says free weights are for serious lifters and machines are for everyone else. The evidence doesn't really support that. Here's...
How to Overhead Press With Good Form (The Most Honest Lift)
The overhead press is the most neglected major lift and the most honest — no bench, no bounce, nowhere to hide. Here's...
How Long to Rest Between Sets (And Why Short Rest Isn't Better)
Rest between sets gets either ignored entirely or obsessed over. It matters more than the scrollers think and less than the stopwatch...
How to Bench Press With Good Form (Without Hurting Your Shoulders)
The bench is the lift everyone asks about and plenty of people wreck their shoulders on — usually through flared elbows and...
Carbohydrates Explained (And Why They're Not the Enemy)
No nutrient has been villainized harder than carbs — usually by whoever's selling the diet that removes them. Here's what carbs actually...
Push Pull Legs: How the Split Works and Who It's For
PPL is the internet's favourite training split — logical, scalable, and frequently recommended to people it doesn't suit. Here's how it works,...
How to Deadlift With Good Form (Without Wrecking Your Back)
The deadlift's reputation for wrecking backs is mostly undeserved — what hurts people is a rounded spine and too much weight. Here's...
How to Squat With Good Form (And the Myths to Ignore)
The squat is the lift people most want to do and most often do badly — surrounded by confident, contradictory rules. Here's...
Training Around an Injury (Without Making It Worse)
The instinct after a tweak is all-or-nothing: push through or stop entirely. There's a large middle ground — keeping everything that doesn't...
Grip Strength Training: Fixing the Weak Link in Your Lifts
Your back could pull more, but the bar slips first. Grip is the quiet ceiling on half your lifts — and it's...
How to Fix Muscle Imbalances (And Prevent Them)
One arm stronger than the other, a developed chest but soft upper back — muscle imbalances hold back your strength and posture....