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MuscleBuddy, which adjusts your training and macros from your real progress, is now open to all, free. What it does and how to join.
· 2 min read
Read the articleLearning path
New to training? Read these in order, from the fundamentals through advanced programming.
Archive
A game layer is good at getting you to show up and bad at telling you whether the work was any good. When streaks and leaderboards help your training, and when they start steering it.
Protein, carbs and fat say nothing about fiber or micronutrients. What they do, which foods carry them, and how to cover them without making eating a chore.
Splitting the same weekly volume across more sessions changes what each set is worth. What frequency does, what it does not, and how to pick a number that fits.
What common blood panels measure, why a hard-training lifter can land outside a reference range with nothing wrong, and why your doctor reads the result.
Reverse dieting means adding calories back slowly after a cut. What the term covers, where the evidence is thin, and why most lifters do better at maintenance.
A full training session is a few well-chosen movements. How to cover the patterns a week needs, in what order, and where accessories belong.
What barbells, dumbbells, machines and cables each do best, and how to pick one for a given slot in your program.
How to pick the phase you are in, how long to stay there, and why maintenance deserves more time than most lifters give it.
The 60-second rest rule most lifters inherited came from fitting a workout into a lunch break. What rest buys you, and how to pick a number.
