Blog

Analysis, not motivational slogans

Training methods, nutrition, recovery and fitness myth-busting — in plain language, backed by research and practice.

Training Methods

Progressive Overload: The One Principle Without Which Strength Doesn't Grow

You can rotate programs, exercises and schemes every week — without progressively increasing demands there will be no result. Here is how it works in practice.

6 min readMarch 12, 2026

Training Methods

CrossFit vs Classic Strength Training: Which One to Choose

These are not competing religions but tools for different jobs. A breakdown of the strengths and weaknesses of each — with zero fanaticism in either direction.

7 min readFebruary 20, 2026

Training Methods

Training to Failure vs Reps in Reserve: What the Research Shows

Failure is not the only path to hypertrophy, and rarely the best one. What RIR is and when each approach earns its place.

5 min readJanuary 15, 2026

Nutrition

How Much Protein You Actually Need to Build Muscle

The ranges backed by research, and why "more is better" isn't quite how it works.

5 min readDecember 8, 2025

Recovery

Why Sleep Beats One More Workout

Sleep deprivation cuts strength, blunts recovery and raises injury risk more than most programming mistakes ever will.

4 min readNovember 2, 2025

Myths

The Spot-Reduction Myth

Doing crunches to burn belly fat — that's not how it works. Here is why, and what works instead.

4 min readOctober 14, 2025

Training Methods

Training Volume: How Many Sets per Week You Actually Need

Volume is the main controllable driver of hypertrophy after progression itself. Working weekly set ranges — and why more isn't better.

6 min readJune 25, 2026

Training Methods

Rest Between Sets: Why 3 Minutes Often Beats 60 Seconds

Short rest "for the burn" is a bodybuilding-magazine relic. What the research shows and how to match rest to the goal.

5 min readMay 30, 2026

Training Methods

Kettlebells in Strength Training: What They Give That a Barbell Doesn't

The kettlebell is neither a barbell replacement nor a relic. What it develops better — and where it loses without question.

6 min readApril 28, 2026

Nutrition

Creatine: The One Supplement That's Almost Always Justified

Dosage, whether loading is needed, the kidney and water myths — short and data-driven, minus the manufacturer marketing.

5 min readMay 12, 2026

Recovery

The Deload Week: When You Need One and How to Build It

A deload isn't a lost week — it's the tool that brings progress back. The signs of accumulated fatigue and two working ways to unload.

5 min readJune 8, 2026

Myths

Lactic Acid: Why "The Burn" Is Not a Sign of Growth

Lactic acid doesn't cause next-day soreness and doesn't "poison" your muscles. What actually happens inside a hard set.

4 min readJuly 1, 2026