Blog topic
Muscle & Strength
Building muscle and getting stronger: programming, progressive overload, recovery and technique.
Beginner Gym Routine: What to Do in Your First 12 Weeks
A simple beginner gym routine for your first 12 weeks: three full-body sessions, exact sets and reps, how to pick starting weights and when to progress.
Read the guide
Body Recomposition: How to Lose Fat and Build Muscle
Body recomposition means losing fat while building muscle. Learn who it works best for, how to set calories and protein, how to train and how to track it.
Read the guide
Compound Lifts for Beginners: The Six Movements to Learn
A clear guide to compound lifts for beginners: the six key movements, simple technique cues, sets and reps, starting weights and a first weekly plan.
Read the guide
Full Body Workout Plan: A 3-Day Routine That Works
A full body workout plan for three days a week, with exercises, sets, reps and rest times, plus how to progress it and adapt it for home or a busy week.
Read the guide
Home Dumbbell Workout Plan: Build Muscle Without a Gym
A complete home dumbbell workout plan with three full-body sessions, exact sets and reps, technique cues and ways to progress when your weights feel light.
Read the guide
How Many Days a Week Should You Work Out? A Clear Answer
How many days a week should you work out? See how many sessions suit fat loss, muscle and general fitness, with sample weekly splits for two to five days.
Read the guide
How Much Protein to Build Muscle? A Simple Daily Guide
Find out how much protein to build muscle, with daily targets by body weight, how to split it across meals and practical food examples for any household.
Read the guideHow to Break a Strength Plateau: 7 Fixes That Work
Stuck on the same weights? Learn what causes a strength plateau, how to tell a real one from a bad week, and seven fixes to get lifts moving again.
Read the guideHow to Build Muscle as a Hard Gainer: A Practical Plan
Learn how to build muscle as a hard gainer with a steady calorie surplus, enough protein, progressive training and habits that make eating enough easier.
Read the guide
Hypertrophy Training Explained: How to Train for Muscle
Hypertrophy training explained in plain terms: the sets, reps, weekly volume, effort and rest that build muscle, plus a sample four-day week to follow.
Read the guide
Progressive Overload Explained: How to Keep Getting Stronger
Progressive overload explained in plain terms: what it is, the main ways to apply it, how fast to add weight and what to do when your lifts stop moving.
Read the guide
Push Pull Legs Routine: The Complete Weekly Split Guide
A push pull legs routine explained: how the split works, who it suits, full sessions with sets and reps, and how to schedule it across three to six days.
Read the guide
Rest Days and Recovery: How Sleep Helps You Build Muscle
A practical guide to rest days and recovery: how many rest days you need, what to do on them, how to sleep better and how to spot signs of overdoing it.
Read the guide
Strength Training for Women: A Clear Guide to Starting
A practical guide to strength training for women: the benefits, common myths, how often to train, a simple starter plan and how to eat to support it.
Read the guideApply for coaching
Your next phase starts with one message.
Tell JR where you are and where you want to be. He replies personally to every application, and there is no obligation.