Guides
Training, nutrition and recovery — explained plainly.
No hacks, no supplements to sell. Just the things that decide whether the next four weeks of training work.
- Nutrition
Eating for strength and recovery
Most stalled training blocks are not programming problems. They are three hundred calories and forty grams of protein.
10 min read - Training
Progressive overload, explained properly
Adding weight is only one of five levers. Knowing the other four is what keeps a plan working past month two.
9 min read - Training
Strength training for former athletes
You kept the work ethic and the movement quality. You probably lost the top-end output and the ankle range.
6 min read - Nutrition
Cutting weight without losing strength
Strength loss during a cut is usually a symptom of going too fast, not of the deficit itself.
7 min read - Recovery
Recovery that actually works (and what doesn't)
Almost everything sold as recovery is a rounding error next to sleep and eating enough.
6 min read - Training
Training around a job, kids and a full schedule
The plan that fits your week beats the optimal plan you skip three times a month.
5 min read - Nutrition
How much protein do you actually need?
The number matters less than most people think. The distribution matters more than almost anyone realises.
6 min read - Training
How to start lifting again after years off
Your body remembers more than you think — but the first three weeks decide whether the comeback lasts.
7 min read
Put it into practice
Build a free four-week training plan and a matching nutrition plan in under a minute.