Strength training guides.
Long, practical guides to the decisions that shape your training, with sample weeks and the research behind them.
Deload week: when to take one and how to run it
What a deload is, how to tell you need one, three ways to run it with sample weeks, and what the research actually shows.
Push pull legs: a complete routine and how to run it
A complete push pull legs routine for three or six days a week, with sets, reps, rest, weekly volume per muscle and a rule for progressing it.
How long should you rest between sets?
Rest times for building muscle, strength and endurance, by goal and by lift, what the studies found, and how to fit longer rests into a short session.
How many sets per muscle group per week?
Weekly sets for building muscle, by experience and by muscle group, how to count compound lifts, and when to add or cut volume.
Upper lower split: a complete 4-day routine
A complete four-day upper lower routine with sets, reps and rest, a beginner version, weekly volume per muscle and how it compares with other splits.