Evidence-based articles on training programming, hypertrophy, and strength. No fluff, real science.
Understand the three volume landmarks — Minimum Effective Volume, Maximum Adaptive Volume, and Maximum Recoverable Volume — and how to use them to optimize your training.
Compare Push/Pull/Legs, Upper/Lower, and Full Body training splits. Learn the frequency, volume, and recovery trade-offs of each, and when to use them.
Learn what progressive overload is, the different methods to apply it (weight, reps, sets, frequency), double progression, and when to add weight to the bar.
Learn what the push/pull volume ratio is, why imbalances lead to shoulder injuries, the 0.6x minimum pull rule, and how horizontal rowing protects your shoulders.
A step-by-step guide to designing your own strength training program: goal setting, split selection, volume planning, exercise selection, exercise order, and progression.