Fitness & Training Guides
Evidence-based articles on progressive overload, macros, periodization, body recomp, and recovery. Written for lifters who want to understand the science behind the program.
The Complete Guide to Progressive Overload
What progressive overload is, why it drives muscle growth, and how to program it: weight, reps, volume, and tempo. With citations from Schoenfeld and Kraemer.
How to Calculate Your Macros: A Step-by-Step Guide
Protein, carb, and fat roles with evidence-based splits. Goal-specific targets for cutting, maintaining, and bulking.
Understanding Workout Periodization
Linear, undulating, and block periodization explained. When each approach is appropriate for long-term progress.
Body Recomposition: Lose Fat and Build Muscle Simultaneously
Who can realistically recomp, nutritional strategy, and training approach for simultaneous fat loss and muscle gain.
Recovery and Sleep for Muscle Growth
Sleep's role in recovery, active recovery strategies, and deload protocols. Based on research from Dattilo et al.
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