Blog
Training, recovery and food, written for people who lift.
- 3 Day Weight Training Split: 4 Plans and How to Choose
Compare four 3 day weight training splits (full body, push/pull/legs, upper/lower, body part), see sample weeks, sets and rest, and pick the one that fits.
- How to Track Workouts: A Simple System That Works
Learn how to track workouts: what to log each session, how to record effort, how to spot a personal record, and how to keep the habit when life is busy.
- Beginner Lifting Plan: A 3-Day Full-Body Routine
A simple 3-day full-body beginner lifting plan with exercises, sets, reps, rest and how to add weight week by week, plus what to look for in an app.
- Dorian Yates Training Program: The Blood and Guts Split
The Dorian Yates training program explained: the four-day Blood and Guts split, one set to failure, rest days, and how to adapt it safely and track it.
- Sleep and Muscle Recovery: What the Research Says
How sleep supports muscle recovery, how many hours lifters may need, what poor sleep does to training, and how to use sleep data without being misled.