Training Guides

A practical guide to training logs: what to record, what to ignore, and how simple notes can improve progression, recovery, and decision-making.

A science-informed guide to lifting warm-ups: how to raise readiness, protect technique, and stop wasting energy before the real work starts.

A science-based guide to RPE and reps in reserve: what they mean, how they overlap, and how to use them to programme strength and hypertrophy better.

A practical upper/lower split guide for lifters who want more structure than full body training without the fatigue of a six-day bodybuilding split.

A research-backed comparison of HIIT and steady-state cardio for fat loss, cardiovascular health, and body composition.

A structured 12-week beginner training programme with the five foundational exercises and progressive overload built in.

Learn how to apply progressive overload to build strength and muscle consistently. The foundational principle every gym-goer must understand.

Master the squat with this complete technique guide — setup, descent, common errors, and progression from bodyweight to barbell.

A structured 12-week pull-up progression from dead hang to 10 unassisted reps — including grip training and common mistakes.

The science of deloading — why planned training reductions dissipate fatigue, reveal fitness gains, and often produce personal records.

A structured bodyweight programme using progressive overload to build real strength at home — with clear progressions and tracking.

The run-walk method, the 10% rule, the right pace, and how to prevent shin splints, runner's knee, and IT band syndrome.