Build a four-day upper/lower routine around your schedule and recovery. Includes complete Upper A/B and Lower A/B workouts, sets, reps, RIR targets and progression, plus practical lessons from my own training and coaching.
Build a full-body hypertrophy programme around your goals, schedule and recovery. Includes complete 2- and 3-day plans, sets, reps, RIR and progression.
DEXA offers more detailed body-composition estimates, while InBody is faster and easier to repeat. Learn the strengths, limitations, and testing protocol that make either method more useful.
Muscle gain is generally fastest during a productive beginner year and slower as you become advanced. This guide provides honest planning ranges and shows how to track whether your gaining phase is actually working.
Is FFMI 25 really the natural limit? We examine the original study, later evidence, measurement error and what the number means in practice.
What is a good FFMI for men and women? Compare general and athletic reference ranges, understand measurement error, and learn how to interpret your score.
Lengthened partials have become one of the hottest topics in hypertrophy research. Learn what the evidence says and how to apply them effectively.
Range of motion for muscle growth: learn when full ROM is beneficial, when partial reps can work, and how ROM influences hypertrophy.
Stable exercises generally outperform unstable exercises for hypertrophy because they allow greater force production, higher training quality, and better progression. Learn when instability helps and when it may limit muscle growth.