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Upper/lower split: 4-day workout plan to build muscle
A 4-day upper/lower program for intermediate lifters, with all four workouts, weekly sets per muscle and how to progress.
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Training · 7 min readBeginner gym workout routine: 3-day full-body plan
A simple 3-day full-body program for beginners, with Workout A and B, sets, reps, rest times, swaps and how to progress.
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Training · 7 min readProgressive overload: the key to muscle growth
What progressive overload is, 6 ways to do it, the simple double progression system, how hard to train, and what to do when you stall.
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Training · 6 min readHow fast can you build muscle? Realistic rates by experience
How much muscle you can realistically build per month and year as a beginner, intermediate or advanced lifter, and what speeds it up.
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Recovery · 6 min readRest days: why they build muscle and how many you need
Why muscle grows on rest days, how many you need for your training split, what to do on them, and the signs you need more recovery.
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Recovery · 6 min readCortisol and muscle: what it does, sleep, stress and the myths
What cortisol really does, how it links to sleep, training and dieting, the truth about "cortisol belly", and how to keep it in check.
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Recovery · 7 min readSleep and muscle growth: why it matters and how to sleep better
How sleep affects muscle, testosterone and fat loss, how much you need, and 12 practical ways to sleep better.
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Supplements · 6 min readCreatine: how much, when to take it, and does it work?
How much creatine to take by bodyweight, whether to load, the best time and type, and the truth about bloating, hair loss and kidneys.
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Supplements · 7 min readBest supplements for muscle growth: what actually works
Supplements ranked by evidence, with the doses that work, what to skip, and the truth about steroids and SARMs.
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Recomp · 6 min readBody recomposition: build muscle and lose fat at the same time
Who a recomp works for, what the research says, and exactly how to eat and train to build muscle while losing fat.
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Bulking · 6 min readLean bulk vs dirty bulk: which builds more muscle?
What the research says about surplus size, muscle and fat gain, and how to lean bulk step by step.
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Nutrition · 7 min readDiet plan for muscle gain: full days of eating
Three full days of eating at 2,500, 3,000 and 3,500 calories, with grams and macros for every meal, plus easy food swaps.
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Nutrition · 6 min readHigh-protein foods list for muscle gain
Grams of protein per 100 g and per serving for meat, fish, eggs, dairy and plant foods, plus the best picks for bulking and cutting.
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Nutrition · 6 min readHow to count macros: a step-by-step guide
Set your targets, weigh your food, read labels, log your meals and adjust each week. With a worked example.
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Nutrition · 5 min readHow much protein do you need to build muscle?
The simple, science-backed number for guys, how to split it across your day, and easy foods to hit it.
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Nutrition · 6 min readWhat are macros? Macros & TDEE explained
What macros and TDEE are, and how to set your own numbers to build muscle. A simple beginner's guide with worked examples.
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Nutrition · 5 min readHow many calories do you need to build muscle?
The right calorie surplus to build muscle without piling on fat, how fast to gain, and how to adjust week by week.
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Cutting · 6 min readHow to cut without losing muscle
Lose the fat, keep the muscle: the calories, protein and training that protect your gains while you cut.
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Gaining weight · 6 min readThe skinny guy's guide to gaining weight
Can't put on weight? How to eat more without forcing it, a sample 3,000-calorie day, and how to train so it's muscle.
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