What are RPE and RIR and how to use them to measure the effort of your sets? Learn to regulate intensity, avoid unnecessary failure, and train more effectively.
RPE and RIR: how to measure the effort of your sets Read More »
How much rest do you need between sets? Rest times according to your goal (strength, hypertrophy, or endurance), with a practical table, common mistakes, and tips.
Rest between sets: how much rest depending on your goal Read More »
How much protein do you need daily to gain muscle? Grams per kilogram based on your goal, the best sources, and how to distribute it throughout your meals.
Protein for muscle gain: how much do you need per day Read More »
What is creatine, what is it used for, how and when to take it, and all the myths debunked. The complete guide to the most studied supplement for gaining strength and muscle.
Creatine: what it is, how to take it, and why it works Read More »
Is it better to train each muscle group once or spread the work out? We explain the optimal training frequency according to your level and volume, with example routines.
Training frequency: how many times per week to train each muscle Read More »
Low reps with heavy weight or high reps with light weight? We explain which rep ranges to use to gain strength, muscle, or endurance, with a table and examples.
Repetition ranges: how many repetitions to do for strength and hypertrophy Read More »
Progressive overload is the principle that determines whether you gain muscle or plateau. We explain what it is and how to apply it step by step, with examples and a progression chart.
Progressive overload: what it is and how to apply it to avoid getting stuck Read More »
June arrives, the temperature rises, vacations begin, and suddenly your gym routine falls apart: skipped days, shorter sessions, travel, unfamiliar gyms, and heat that turns any set of squats into an unpleasant experience. Every year, thousands of people spend eight months making progress only to lose half the season.
How to train in summer without losing strength: a practical guide Read More »
If I had to choose a single variable that defines whether you'll gain strength and muscle or not, it would be this: training volume. Above rest, rep range, and even exercise selection. The evidence from the last ten years is so consistent that almost no one disputes it anymore.
Weekly training volume: the metric that most impacts your gains Read More »
You've been bench pressing the same weight for weeks. Your squat isn't improving. Each session gets harder, but the results are the same. If you're experiencing this, you're not alone: breaking through a plateau at the gym is one of the most frustrating challenges anyone who trains seriously can face.
How to break a plateau at the gym: 7 strategies that actually work Read More »
