Romanian Deadlift for Muscle Growth: Technique, Muscles & Programming
Learn how to perform the Romanian deadlift for hamstring and glute growth, including correct hip-hinge technique, usable depth, sets, reps and progression.
Training
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Bulgarian Split Squat for Muscle Growth: Technique, Muscles & Programming
Learn how to use the Bulgarian split squat for muscle growth, including correct technique, quad vs glute emphasis, sets, reps and progression.
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Upper Lower Split for Hypertrophy: A 4-Day Workout Plan
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.
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Full-Body Workout for Hypertrophy: Build a 2- or 3-Day Program
Build a full-body hypertrophy programme around your goals, schedule and recovery. Includes complete 2- and 3-day plans, sets, reps, RIR and progression.
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DEXA vs InBody: Which Is More Accurate for Body Composition?
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.
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How Much Muscle Can You Gain in a Year? Beginner vs Advanced
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.
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Is FFMI 25 the Natural Limit?
Is FFMI 25 really the natural limit? We examine the original study, later evidence, measurement error and what the number means in practice.
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What Is a Good FFMI? Ranges for Men and Women
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.
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Lengthened Partials for Muscle Growth: Are They Better Than Full Reps?
Lengthened partials have become one of the hottest topics in hypertrophy research. Learn what the evidence says and how to apply them effectively.
