Weight Training Guides
From 1RM formulas to protein and macro setup and progressive overload — the concepts you need for training and nutrition.
1RM Formula Comparison (Epley, Brzycki, Lombardi)
A rundown of how the most widely used 1RM estimation formulas differ.
OpenHow to Safely Test and Estimate Your 1RM
How to figure out your 1RM without actually attempting a true max lift.
OpenHow Much Protein Should You Eat Per Day?
The evidence behind per-bodyweight protein recommendations and the ranges for each goal.
OpenHow to Set Up Your Macros
The order of steps for turning total calories into protein, fat, and carb grams.
OpenWhat Is Progressive Overload?
The most fundamental principle behind steadily building muscle and strength.
OpenBarbell Plate Loading Tips
How to hit your target weight exactly using barbell plates.
OpenUnderstanding TDEE and BMR
How your daily calorie burn is actually calculated.
OpenCutting vs. Bulking — How to Decide
Comparing how to set calories and macros depending on your goal.
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