Ranked by evidence
Training by goal
An evidence-graded guide to building muscle: weekly volume, frequency, rep ranges, proximity to failure, rest, and a free base program.
An evidence-graded guide to building strength: heavy loads, practising the lift, weekly sets, frequency, rest, and a free 3-day base…
An evidence-graded guide to fat loss: calorie deficit, protein, lifting, steps, HIIT vs steady cardio, the myths to skip, and a free base…
Evidence-graded guide to fitness and longevity: why VO2max and strength predict lifespan, how to raise them, and a free weekly base plan.
An evidence-graded guide for your first 6–12 months of lifting: how little you need, what to focus on, myths to ignore, and a free 3-day…
An evidence-graded guide to training after 50: fighting sarcopenia, how heavy to lift, protein, power and balance, and a free conservative…
An evidence-graded guide to home training: bodyweight, bands and dumbbells, why light loads work near failure, and a free 4-day home…