Evidence-based articles written for people who want to train smart, not just hard. Every concept is grounded in exercise science research.
Training Principles 8 min read
Progressive Overload: The Only Way to Build Muscle
Progressive overload is the gradual increase in stress placed on the body during training. Without it, adaptation stops. This is the single most important training principle and the foundation of every program we write.
Key Points
Your body adapts to the demands you place on it — if the demands don't increase, neither do your results
Overload can come from more weight, more reps, more sets, improved technique, or shorter rest periods
Research consistently shows that trainees who follow a structured progressive plan gain significantly more strength and muscle than those training randomly (Schoenfeld, 2017)
Practical approach: aim to add 1 rep or a small amount of weight each session, and track everything
Takeaway
Log your workouts. If you aren't tracking, you aren't overloading. And if you aren't overloading, you aren't growing.
Programming 10 min read
Training Volume: How Many Sets Per Muscle Per Week?
Volume — measured as the number of hard sets per muscle group per week — is the primary driver of hypertrophy. But more isn't always better. The current body of evidence points to a dose-response relationship with diminishing returns.
Key Points
Most people build muscle effectively with 10-20 hard sets per muscle group per week (Schoenfeld & Krieger, 2019)
Beginners respond to the lower end (~10 sets/week), while advanced lifters may need the higher end
"Hard sets" means sets taken within 0-3 reps of failure — junk volume doesn't count
Exceeding your Maximum Recoverable Volume (MRV) leads to fatigue accumulation, not extra growth (Israetel et al.)
Volume should be periodized: start at your minimum effective dose and increase over a training block
Takeaway
Start with 10-12 hard sets per muscle per week. Increase by 1-2 sets per week over a mesocycle. Deload. Repeat.
Training Principles 7 min read
Rep Ranges: Strength vs. Hypertrophy vs. Endurance
The "hypertrophy rep range" of 8-12 reps is a useful guideline, but research shows muscle can be built across a wide spectrum of rep ranges — provided sets are taken close to failure.
Key Points
1-5 reps: best for maximal strength development. High mechanical tension, requires longer rest (3-5 min)
6-12 reps: the "sweet spot" for most lifters. Balances tension, metabolic stress, and time efficiency
12-30 reps: can build muscle equally well IF taken close to failure, but becomes increasingly uncomfortable and time-consuming (Schoenfeld et al., 2021)
Practical approach: do most of your work in the 6-12 range, use heavy (1-5) work for strength, and higher reps (12-20) for isolation and accessory work
Takeaway
Use a variety of rep ranges throughout your program. Don't overthink it — proximity to failure matters more than the exact number of reps.
Recovery 9 min read
Recovery: Deloads, Sleep, and Why More Isn't Better
You don't grow in the gym — you grow while recovering from what you did in the gym. Recovery is where adaptation happens, and shortchanging it is one of the biggest mistakes in training.
Key Points
Sleep is the most anabolic thing you can do. Aim for 7-9 hours. Sleep restriction impairs muscle protein synthesis and increases cortisol (Dattilo et al., 2011)
Deload every 4-6 weeks by reducing volume by 40-60% while maintaining intensity. This allows accumulated fatigue to dissipate
Overtraining is real but rare — what most people experience is under-recovery from poor sleep, nutrition, or life stress
Active recovery (walking, light movement) outperforms complete rest for reducing soreness
If your performance is declining across multiple sessions, you likely need more recovery, not more training
Takeaway
Plan your deloads proactively rather than waiting until you feel broken. And prioritize sleep above all else.
Programming 8 min read
Training Frequency: Bro Split vs. PPL vs. Full Body
How often you train each muscle matters, but probably less than you think. What matters most is total weekly volume and effort — the split is mostly a matter of logistics and preference.
Key Points
A meta-analysis by Schoenfeld et al. (2016) found that training each muscle 2x per week led to superior hypertrophy compared to 1x per week
Training 3x per week per muscle doesn't appear to offer additional benefit for most people (assuming equal total volume)
Bro splits (1x/week per muscle) can work but require very high volume per session, which may impair performance
PPL (Push/Pull/Legs) and Upper/Lower splits naturally hit each muscle 2x/week and are practical for most schedules
Full body 3x/week is excellent for beginners and those with limited training days
Takeaway
Pick a split that lets you train each muscle group at least twice per week and fits your schedule. Consistency beats optimization.
Practical Tips 6 min read
How to Track Progress (Beyond the Scale)
If you're only using the scale to measure progress, you're missing the full picture. Body weight fluctuates daily for reasons that have nothing to do with fat or muscle. Here's how to track effectively.
Key Points
Track workout performance first: are your lifts going up over time? More weight or reps = progress, regardless of what the scale says
Use weekly weight averages, not daily weigh-ins. Body weight can fluctuate 1-3 kg day to day from water, food, and sodium
Take progress photos every 2-4 weeks in consistent lighting and conditions — they show changes that the scale misses
Track body measurements (waist, chest, arms, legs) monthly. These tell you WHERE changes are happening
RPE tracking helps monitor fatigue: if the same weight feels harder, you may need more recovery
Takeaway
The best measure of progress is gym performance. If you're consistently getting stronger, you're on the right track.
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