Strength Training
How to get stronger without program-hopping. 5 articles on progressive overload, sets per muscle per week, RIR and RPE, rep ranges, calisthenics progressions, and training past 40.
Strength Training for Beginners: A Simple Start
Closer to a general health intervention than a specialist pursuit. The seven patterns, how to set up a week, and what beginners...
Hypertrophy Training: How Muscle Growth Actually Works
The technical word for muscle growth, and the small set of variables that produce it. What to set, what to ignore, and...
How Hard Should You Train? RIR and RPE, Explained
Train too easy and you spin your wheels; train to failure every set and you fry your recovery. Two simple scales put...
The 4-Day Upper/Lower Split: A Complete Weekly Plan
Two upper days, two lower days, every major muscle trained twice a week. The full layout — and how to shrink or...
Progressive Overload for Beginners: A Simple Method
The single non-negotiable behind every result in the gym — and a two-number method for adding it without a spreadsheet.