Leg Extension for Muscle Growth: Setup, Form & Programming
A practical leg-extension guide covering machine setup, backrest position, controlled reps and programming, with coaching experience from Alex.
Training
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Bro Split Workout: A 5-Day Plan, Pros and Trade-Offs
A practical five-day bro split with workout tables, honest trade-offs and Alex’s experience of chasing the bodybuilding pump.
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Upper Lower PPL Split: A 5-Day Workout Plan
Build a five-session upper/lower/PPL routine with sample seven- and eight-day schedules, workout tables, set totals and progression.
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How to Start Running While Lifting Weights: Two Days a Week
A practical two-day run–walk starting plan for lifters, with flexible progression, easy-effort guidance, and a gradual path toward your first 5K.
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Does Cardio Kill Gains? A Practical Guide for Lifters
Learn how to add cardio alongside strength training, manage fatigue, and start with a running dose you can repeat without chasing a pace target.
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Can AI Plan a Realistic 45-Minute Workout? A Coach’s Review
I review a five-exercise AI workout using my experience of a previous 43-minute session. Includes practical adjustments, estimated timings and an editable prompt.
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Chest-Supported Row: Machine & Dumbbell Setup Guide
Set up a machine or dumbbell chest-supported row that fits your body. Learn bench angle, pad comfort, grip, range of motion and a simple progression method.
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Back Training for Muscle Growth: Exercises & Workouts
Choose back exercises that fit your body and schedule. Use rows and pulldowns in two practical routines, with clear guidance on weekly sets, effort and progression.
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Do Different Muscle Fibers Need Different Rep Ranges?
A research explainer on muscle fiber types and rep ranges, with practical examples from Alex’s training and coaching experience.
