✦ Knowledge

Knowledge about training and nutrition

Explanations of the fundamentals — calm, comprehensible and without promises. Where the research is inconclusive, we say so.

→ Glossary→ Calculators

To begin with

4 articles

The four articles that make the rest easier to follow.

  1. How muscles grow — and what is often told wrongly 5 min
  2. Progressive overload: why training has to keep changing 5 min
  3. Understanding energy balance 4 min
  4. How a training plan is built 4 min

Planning and control

9 articles

How much, how often, how heavy — and how to notice when something is off.

  1. Sets and repetitions — what actually counts? 4 min
  2. Understanding RIR and RPE: making effort measurable 4 min
  3. Rest periods: how long between sets? 4 min
  4. How often to train per week? 4 min
  5. Full body or split: how to divide up training 4 min
  6. Exercise order: what comes first and why 4 min
  7. What to do at a plateau 4 min
  8. The training log: why memory is not enough as a basis 4 min
  9. Training with little time: what gets cut first 4 min

The compound lifts

6 articles

Squat, deadlift, bench press — the six big movements.

  1. The squat: what it does, how to recognise good execution, and which rules are outdated 6 min
  2. The deadlift: the movement, the misunderstanding, and the variants 5 min
  3. The bench press: setup, variants and the question of range 4 min
  4. The overhead press: basics of an underrated exercise 5 min
  5. Building up to pull-ups: the road to the first repetition 4 min
  6. Rows and pulling movements: the unshowy half of training 4 min

Technique and execution

5 articles

How a movement is performed — and what it can be replaced with.

  1. Technique before weight — a phrase worth examining 4 min
  2. Range of motion: why half a repetition is not half the work 5 min
  3. Free weights or machines — a factual comparison 4 min
  4. Swapping exercises: when it makes sense and for what 4 min
  5. Grips: what changes with hand position 4 min

Recovery and breaks

8 articles

The part where adaptation actually happens.

  1. Deloads and recovery: why lighter phases belong in the plan 4 min
  2. Why sleep is part of training 4 min
  3. Judging your recovery: which indicators are worth something 4 min
  4. A break from training: what happens in two, four and eight weeks 4 min
  5. Muscle soreness: what it is, what it is not, and what has actually been studied 5 min
  6. Stress and training: why everyday life is on the same bill 4 min
  7. Warming up: what it does and what it does not 5 min
  8. Stretching and mobility: what works, what does not, and why the difference matters 5 min

Endurance

5 articles

Running, zones, intervals — and how that sits with strength training.

  1. Endurance training: the systems behind it and what follows for planning 4 min
  2. Starting to run: why the beginning should be slower than it feels 4 min
  3. Heart rate zones: what they can do and where they mislead 4 min
  4. Interval training: structure, effect, and the question of dose 4 min
  5. Combining endurance and strength: what there is to the interference effect 4 min

Nutrients

7 articles

What protein, carbohydrates, fats and the small quantities actually do.

  1. What macronutrients are 4 min
  2. Protein: the basics of dietary protein 4 min
  3. Carbohydrates: structure, what they do in the body, and the most persistent misunderstandings 6 min
  4. Fats: building blocks, types, and why the old classification is crumbling 5 min
  5. Dietary fibre: the nutrient that is not one 4 min
  6. Micronutrients: an overview 5 min
  7. Fluid intake: what lies behind it 4 min

Eating day to day

9 articles

Shopping, preparing, judging — the part that actually happens.

  1. Protein sources in everyday life: how they differ 4 min
  2. Batch cooking: why preparation beats good intentions 4 min
  3. How often to eat? What there is to meal frequency 4 min
  4. Meal timing: what the research says 4 min
  5. Training on a vegetarian or vegan diet: what actually matters 4 min
  6. Reading nutrition labels: what is on the pack and what it means 4 min
  7. Caffeine and training: how it works, habituation, and the matter of sleep 4 min
  8. Alcohol and training: what is described 4 min
  9. Shopping: how your stock settles the week in advance 4 min

Measuring and judging

7 articles

What scales, formulas and percentages say — and what they do not.

  1. Measuring progress without scales 4 min
  2. Measuring body composition: what the methods can do 4 min
  3. Weight fluctuations: why the scale shows something different each day 4 min
  4. BMI: what it measures and what it does not 4 min
  5. Calorie formulas: what an energy requirement estimate can do 4 min
  6. How accurate is calorie counting, really? 5 min
  7. Losing fat in one specific place: what is known about it 4 min

Everyday life and circumstances

6 articles

Little time, no gym, a lot of sitting — training under real conditions.

  1. Motivation and habits: why discipline is the weaker plan 4 min
  2. Home training without equipment: how the stimulus still suffices 4 min
  3. Training while travelling: maintaining rather than building 4 min
  4. Sitting a lot: what one session offsets and what it does not 4 min
  5. Training with an infection: what many people go by 4 min
  6. Training with others: what it brings and what it costs 4 min