Training guides
Volume, proximity to failure, progression, protein and sleep. No hype, sources in plain sight.
How many sets a muscle needs per week
The number that decides whether you grow. Not four, not forty.
4 min read
Close to failure, not always to failure
What RIR is, why you leave one or two reps in the tank, and when to push.
3 min read
Progress without stalling: double progression
When to add weight, when to add reps, and why not both at once.
3 min read
How long to rest between sets
Two minutes is not a quirk: it is the reps on your next set.
3 min read
Once a week per muscle is not enough
Why splitting your volume over two or three days beats one hammering.
3 min read
Protein: how much and how to spread it
The daily total is what matters. The exact timing, far less than you hear.
3 min read
Muscle is built while you sleep
Training is the signal; sleep is when the work actually gets done.
3 min read
Stalled: what to check before switching routines
It is almost never the routine. Five things to check first.
4 min read
Soreness or injury: when to keep going and when to stop
Telling soreness from a warning, and what to do with each.
3 min read
Supplements: what has evidence and what doesn't
Eight supplements with what the literature says, the doses used in studies and what you can skip.
This is general information written from the training literature, not medical advice or a personalised plan. If you take medication, have a health condition or something genuinely hurts, the person to ask is a healthcare professional.