FREE GUIDES
Straight answers to the questions lifters actually ask. No fluff, no broscience.
Guides on the numbers that decide whether your training works: how many sets each muscle needs per week, which rep range builds muscle, what RIR means and how close to failure to train, how much protein to eat per day, and how to lay out your training week. Each one stands on its own, so read them in any order.
DATA
Session length, sets, reps and weekly volume from 1,948 logged gym workouts.
VOLUME
Volume landmarks by training level.
TECHNIQUE
Training close to failure, measured properly.
NUTRITION
Evidence-based targets by bodyweight.
PROGRAMMING
What matters is proximity to failure, not magic numbers.
PLANNING
3, 4 or 5 days - pick the split you can repeat.
Free workout plans
Full gym routines for 2 to 6 days a week, with sets, reps and RIR.