Articles
Training and nutrition, explained simply
Straight answers to the questions I get asked most.
- Push Pull Legs vs Upper Lower: Which Split Should You Run?Push/pull/legs or upper/lower? How each split works, how many days each needs, who each one fits, and how to pick the one you'll actually stick to.6 min read
- How Much Protein Do You Need to Build Muscle?How much protein to eat a day to build muscle or keep it while losing fat, in grams per pound and per kilogram, plus how to split it up and hit it with real food.5 min read
- How Many Calories Should You Eat to Lose Fat?How to set your calories to lose fat without losing muscle: find your maintenance, pick a deficit, set your protein, and adjust from your real weekly results.6 min read
- How Many Days a Week Should You Lift Weights?How many days a week to lift weights to build muscle and strength, what to run on 2, 3, 4, 5 or 6 days, and how to pick a number you'll keep.5 min read
- Progressive Overload: How to Keep Getting StrongerWhat progressive overload is, the simple double progression method for adding reps and weight, how hard each set should be, and what to do when you stall.6 min read
- Online Personal Training: How It Works and Is It Worth It?What online personal training is, how it works day to day, how it compares to an in-person trainer, who it's best for, and what to look for in an online coach.6 min read
- How to Start Lifting Weights: A Simple Plan for Your First MonthNew to lifting? What to do in your first month: how many days to train, which exercises to start with, how heavy to go, and what to expect.6 min read
- Can You Lose Fat and Build Muscle at the Same Time?Body recomposition explained: who can lose fat and build muscle at the same time, how to eat and train for it, and how to tell it's working when the scale won't move.5 min read
- How Many Sets Per Muscle Per Week to Build Muscle?How much training volume you need to build muscle: hard sets per muscle per week, what counts as a hard set, and how to adjust when you stall or can't recover.5 min read
- How to Track Macros: A Simple Guide for BeginnersHow to track your macros without it taking over your life: set your targets, weigh and log food the easy way, eat out without stressing, and know how close is close enough.6 min read
- How to Bulk Without Getting FatHow to lean bulk: how many extra calories to eat, how fast to gain, how much protein you need, and how to tell if you're gaining muscle or just fat.5 min read
- How Long Should You Rest Between Sets?How long to rest between sets to build muscle and strength: rest times for big lifts and small ones, why resting too little can cost you, and how to save time without losing results.4 min read