Blog
Evidence-based fitness guides — each article links to the tools that make the theory actionable.
How Much Sleep Do You Actually Need for Muscle Recovery?
Sleep is when the real work happens. Here's the science on how much you need, what happens when you cut it short, and how to optimise your sleep for strength and recovery.
How to Test Your One-Rep Max Safely (And When Not To)
Your 1RM is the benchmark for all percentage-based programming. Here's how to test it safely, when to use a calculated estimate instead, and what your numbers mean.
Should You Cut or Bulk First? A No-BS Guide
The cut vs bulk debate has a real answer — it depends on your current body fat and training history. Here's the evidence-based framework for deciding which phase to start with.
TDEE vs BMR: What's the Difference and Why It Matters
BMR and TDEE are the two most misunderstood numbers in nutrition. Here's what each actually means, how they're calculated, and which one you should be eating to.
What Body Fat Percentage Should You Aim For?
Body fat percentage is the metric that matters more than scale weight for body composition goals. Here's what the ranges mean, how to measure yours, and where you should be aiming.
How to Calculate Your Macros for Strength Training
Getting your macros right is the single biggest nutritional lever for strength and body recomposition. Here's how to calculate protein, fats, and carbs for your specific goal.