Training guides
Each exercise page covers one exercise: how to do it, and what usually goes wrong. These answer the questions that sit across all of them.
How long to rest between sets
What the gap is actually buying you, and when a longer one is the whole difference.
How long it takes to build muscle
Three different answers to one question, and what the change in your first fortnight is.
How many sets per exercise
Three is the answer, and the number that matters more is the one you count by week.
The mind-muscle connection
Thinking about the muscle works, up to a weight. What it buys and what it costs.
Training to failure
Everyone says stop 2 reps short. Almost nobody can tell when they are 2 reps short.
Muscle soreness after lifting
One group was made sore and one was kept from it. Both built the same muscle.
Compound vs isolation exercises
Everyone says compounds build more muscle. Seven trials say the two build about the same.
Kettlebell vs dumbbell
No study has ever compared the two. The confident answers come from people selling both.
Strength training for beginners
Beginner numbers are not watered-down advanced numbers. They are different numbers.
How many reps to build muscle
Six to twelve is not a magic range. What decides it is the load, and how hard you push a light set.
Progressive overload
A 1945 rehabilitation protocol, promoted to a law of nature somewhere along the way.
Dumbbell exercises for chest
Ten of them, what an incline really costs you, and why there is no such thing as an inner chest.