Evidence-based guides on training, exercises, nutrition and progress.
Everything that makes a hypertrophy routine work: training days, exercise selection, sets, reps, rest and progression — explained with the current research.
9 min read
Weekly sets, exercises per muscle, rep ranges and frequency: what the research says about training volume for hypertrophy and how to apply it.
8 min read
Three beginner workout plans (3, 4 and 5 days) with foundational exercises, sets, reps and a simple progression system for your first months.
8 min read
