ALPHABET GUIDES™

The truth is simpler than they want you to believe. Decades of exercise science research consistently point to three fundamental principles that drive muscle growth: training intensity, training volume, and progressive overload. They aren’t fancy concepts — they’ve been recognised since the time of the ancient Greeks.  These principles are the bedrock that separates effective muscle-building programs from flashy gimmicks. Understand these three principles, and you’ll have a simple and effective framework for designing and performing training programmes. Cut through the noise, avoid common pitfalls, and focus your energy on what actually works.  Whether you’re a beginner picking up a barbell for the first time or an intermediate lifter wanting to break through tough plateaus, these three maxims can provide the scientific foundation for sustainable long-term growth. If you’d like to know more, head to  Alphabet Guides  for more free resources and the full  Muscle ...

The truth is, effective muscle growth (referred to as “muscle hypertrophy”) follows well-established scientific principles that have been validated through decades of research and centuries of practice.  You don’t need complicated schemes, expensive supplements, advanced techniques, or fancy equipment to build muscle effectively. The formula is basics multiplied by consistency equals growth. So, we have devised a short evidence-based checklist that distils muscle growth down to 12 fundamentals. There are other things you can do to support and augment muscle growth, but these 12 items are the essentials. Without these, no programme or schedule will create the optimal environment for muscle growth. Alongside most of the checklist items, we have also given broad “rules-of-thumb”, which are rough numerical estimates to use as a guide. However, please note that individual requirements vary widely and are not an exact formula when prescribing at an individual level.  Age, sex, train...