Training & nutrition guides

Evidence-based, no-nonsense guides — free to read, written for people who actually train.

The one principle that decides whether you build muscle — and a simple double-progression system to apply it every week.

Work out your maintenance with Mifflin–St Jeor, then cut or bulk with numbers instead of guesses.

Why PPL works, who it suits, and a ready 6-day template you can start today.

Grams per kilo, the timing that actually matters, and the easiest foods to hit your target.

What actually matters in a gym logger — and the features most apps get wrong.

Protein, carbs and fat — how to set them, hit them, and when to stop obsessing.