Articles
The research behind the numbers
Each guide links to the calculators you need to put the science into practice.
Strength
RPE vs Percentage-Based Training: Which Should You Use?
Compare RPE autoregulation with fixed-percentage programs. When each method works best, how to combine them, and which fits your experience level.
Training Volume: MEV, MAV, and MRV Explained
Minimum Effective Volume, Maximum Adaptive Volume, and Maximum Recoverable Volume — the three landmarks that define your ideal training dose.
Wilks vs DOTS: Which Powerlifting Score Should You Use?
DOTS replaced Wilks in many federations. Compare the two formulas, see how scores differ, and understand why IPF GL Points exist.
The Beginner's Guide to Wendler's 5/3/1 Program
How 5/3/1 works: training max, the 4-week cycle, AMRAP sets, and Boring But Big accessories. Everything you need to run the program.
How Strong Should You Be? Realistic Strength Standards by Body Weight
Beginner to elite strength benchmarks for squat, bench, deadlift, and press. Based on bodyweight ratios and competition data.
Linear Progression: How Long It Works and When to Move On
Add weight every session until you stall. Most lifters get 3-9 months of linear gains. Here is how to milk it and when to switch.
Body Composition
Nutrition
The Complete Guide to Lean Bulking
How to set up a lean bulk — calorie surplus, macros, training, and timeline. Gain muscle without excessive fat using a +250-500 kcal surplus.
How to Cut Without Losing Muscle: A Research-Based Guide
Keep your muscle while losing fat. High protein (2.2 g/kg), moderate deficit (500 kcal), and heavy lifting are the three non-negotiables.
TDEE vs BMR: What's the Difference and Why It Matters
BMR is your resting calorie burn. TDEE adds activity on top. Here is how to calculate both and use them for fat loss or muscle gain.
Creatine Loading Phase: Is It Actually Worth It?
Loading saturates muscles in 5-7 days vs 28 without. The research says both work — loading is faster but causes more water retention.
Should You Bulk or Cut? A Simple Decision Framework
If you are above 15% body fat (men) or 25% (women), cut first. Under 12%/20%, bulk. In between, your goal and training age decide.
Cardio
Heart Rate Zone Training: The 80/20 Rule That Actually Works
Why elite endurance athletes spend 80% of training time in Zone 2. How to calculate your zones and structure a polarized training week.
How to Predict Your Race Time from Any Distance
The Riegel formula uses one race result to predict finish times at other distances. Here is how it works and where it breaks down.