Guides
Guides
Straight answers to what most people wonder when they start strength training, without having to read a book.
Training programmeTraining programmes for beginners: how to get started at the gym and at homeHow to get started with strength training: what a good beginner programme contains, free programmes for the gym and home, and how to add weight.GuideProgressive overload: how to get stronger week after weekHow progressive overload works: more reps first, then more weight, small steps and a log that shows what to beat. And what to do when you stall.GuideHow many sets and reps should you do?Sets and reps for strength, muscle and endurance, how close to failure to go and how long to rest between sets. With a simple plan to start with.GuideHow often should you strength train?How many sessions a week you need, why each muscle does well with two, which split fits your days and what to do on rest days.GuideDeload week: when and how to take an easier weekWhat a deload is, the signs you need one and two simple ways to do it: halve your sets or lighten the load. Plus what to do the week after.GuideWarming up for strength training: get ready without tiring yourself outHow to warm up for strength training: 5 to 10 minutes of easy movement, ramp-up sets on your first exercise and mobility in moderation.GuideHow many sets per muscle per week should you do?Weekly volume guidelines: how many sets per muscle per week beginners and experienced lifters need, which sets count and how to add more.GuideReps in reserve (RIR): how close to failure should you train?What RIR means, how to judge the reps you have left and how close to failure you need to go to get stronger and build muscle.