GUIDES
Training Guides
From building a program to lifting technique, nutrition and recovery — practical guides for the gym and for home. Every article ends with an actionable plan or a clear checklist.
PROGRAMMING
3-Day Full-Body Workout Plan: A/B Routine, Exercise Selection and Progression
Train every muscle three times a week in sessions of about an hour. Here is how to choose the lifts, how to progress and when it makes sense to move on to a split.
21 September 2026 · 9 min read
TECHNIQUE
Hip Thrust Technique and Glute Training: A Step-by-Step Guide
The hip thrust lets you load the glutes heavily while keeping stress on the lower back modest. Here is the setup, the mistakes to avoid and a weekly plan built around it.
20 September 2026 · 9 min read
TECHNIQUE
Barbell Row Proper Form: A Technique Guide for a Thicker Back
The barbell row is the cornerstone of back thickness, and one of the most cheated lifts in the gym. Learning to hold your torso angle changes everything.
20 September 2026 · 9 min read
PROGRAMMING
RPE and RIR Explained: How Close to Failure Should You Train?
Putting a number on how hard a set was is the most practical way to pick the right weight. Here is how the RPE and RIR scales work, how to convert them, and how to use them to progress.
19 September 2026 · 9 min read
PROGRAMMING
Arm Workout Guide: How to Build Your Biceps and Triceps
Roughly two thirds of your upper arm is triceps. How much direct arm work should you add on top of compound lifts, and which exercises earn their place?
19 September 2026 · 9 min read
NUTRITION
Pre- and Post-Workout Nutrition: What to Eat and When
What should you eat 3 hours, 1 hour or 30 minutes before training? Is the anabolic window really 30 minutes? Where meal timing matters, and where it doesn't.
18 September 2026 · 9 min read
GETTING STARTED
How Many Sets and Reps Should You Do? A Guide for Strength, Muscle and Endurance
8–12 reps is not a magic range. What drives muscle growth is how hard each set is and how many quality sets you accumulate across the week.
18 September 2026 · 9 min read
RECOVERY
Rest Days and Active Recovery: Progress Happens Between Sessions
Muscle is built between workouts, not during them. Here is how many rest days you need and how to get the most out of them.
17 September 2026 · 9 min read
NUTRITION
Hydration for Lifters: How Much to Drink Before, During and After Training
Losing around 2% of your body mass in fluid is enough to blunt performance. Here is a simple plan for how much to drink, when, and whether you need electrolytes.
17 September 2026 · 9 min read