Women and weights: why strength training improves your bone and hormonal health and physique without making you bulky. A practical guide to get started.
Women and weights: why strength training changes your body and your health Read More »
A practical guide to calorie deficit: how many calories to cut, how much protein to eat, how to train, and what signs indicate you're losing muscle while cutting.
Caloric deficit: how to get defined without losing muscle Read More »
A practical guide to calorie surplus: how many extra calories you need, how to distribute protein, fats and carbohydrates, what signs to watch for and how long a well-executed bulking phase should last.
Caloric surplus: how to have a good bulking phase Read More »
A practical guide to improving your bench press: positioning on the bench, choosing the right grip, mistakes that hinder your progress, and how to plan your weeks to increase weight without injury.
Bench press: how to improve your performance step by step Read More »
A complete guide to squat technique: positioning, depth, variations, and the most common mistakes. Learn to perform it correctly and progress without plateauing.
Squat technique: a complete guide, variations, and mistakes Read More »
The deadlift is probably the most complete exercise you can do in a gym: you pick up a barbell from the floor and stand up. This movement works almost all the muscles in your posterior chain. Here's the step-by-step technique, the mistakes that most hinder your progress, the variations that are right for you, and how many sets to do depending on your goal.
Deadlift: Technique, Benefits, and Common Mistakes Read More »
How long it takes to gain muscle depends on your fitness level, age, and consistency. Here are realistic figures per month and per year, the factors that speed up or slow down the process, and how to measure whether you're truly progressing.
How long does it take to gain muscle: realistic expectations Read More »
A proper warm-up at the gym allows you to lift heavier weights and train with less discomfort. Learn the three components of an effective warm-up, how long it should last depending on your workout, and how to structure your warm-up sets, with a practical example ready to copy.
Warm-up at the gym: how to warm up before strength training Read More »
What is a deload week and when should you do it? Signs of fatigue, types of deloads, a practical chart, and a ready-to-use example for the gym.
Deload week: what it is and when to do it Read More »
What is training periodization and how to apply it in the gym? Types, an example of a 4-week mesocycle, and mistakes to avoid.
Training periodization: what it is and how to apply it Read More »
