Best rep ranges for strength, muscle growth and endurance goals
Heavy reps build strength, but muscle can grow across a much wider range. Here’s how to choose useful rep ranges without turning them into rules.
10 reasons why women should lift weights
Women don’t need a separate version of strength training. Here are ten reasons to lift, from building strength and bone density to feeling more capable in and out of the gym.
CrossFit: 10 things I learnt from training a CrossFitter
CrossFit isn’t for me, but I’ve got enormous respect for it. Here are ten things I learnt from training a CrossFitter, including the impressive, the questionable and the shirtless.
Muscle building vs toning: What's the difference?
Toning isn’t a separate type of training. It’s muscle building shaped by your body-fat level, diet and the result you want. Here’s what changes and what doesn’t.
Performance Lab SPORT Protein Review
Performance Lab SPORT Protein is discontinued. Here’s my honest review of the old formula, how I used it and where to look for a current alternative.
The ripped vegan: can you build muscle on a vegan diet?
You can build muscle on a vegan diet, but winging it won’t work. Here’s how to organise your protein, calories and key nutrients without turning every meal into a maths lesson.
Collagen vs. whey: which is better for building muscle?
Collagen and whey are both sold as protein, but they don’t do the same job. Here’s which one builds muscle more effectively and where collagen may still help.
How to break through a weight-training plateau
A stalled lift doesn’t always mean your program has failed. Here’s how to identify a genuine weight-training plateau, fix the cause and start progressing again.
Pre-sleep nutrition: boost muscle recovery before bed
Protein before bed can support overnight recovery, but it isn’t compulsory. Here’s what the research shows and when a pre-sleep serving earns its place.
Does drinking water help build muscle?
Water won't build muscle for you, but turning up dehydrated can make good training harder. Here's how to handle hydration without overcomplicating it.
Cardio or weights first? What the order actually costs you
Before, after or separate days. The order matters more than people think, and the answer comes down to one question about what you're training for.
Lean bulking for the endomorph: more muscle, less fat
If you gain weight easily, a traditional bulk isn’t always the right move. Here’s how to choose between maintenance, fat loss and a small surplus.
How much muscle can you gain in a month?
Beginners can build muscle faster than experienced lifters, but the scale rarely tells the full story. Here’s what a realistic month looks like.
The benefits of bone broth for muscle growth, joints & more
Bone broth is nutritious, comforting and wildly overpromoted. Here’s what it may do for your muscles, joints and gut, plus what the evidence doesn’t support.
Progressive overload principle: what it is and how to use it
Progressive overload doesn’t mean adding weight every workout. Here’s how to progress your training without sacrificing form, recovery or common sense.
How to time protein intake for optimal strength gains
Protein timing matters less than your daily total, but it can still be useful. Here’s when to eat around training, before bed and across the day.
A beginner’s guide to weight training and muscle gain
A practical beginner’s guide to weight training, with two simple full-body workouts, progression rules and the mistakes worth avoiding.
Lean bulking for mesomorphs
How do I get bigger without getting soft? Smaller than you'd like. A couple of hundred calories more a day, mostly carbs, then a year of leaving it alone.
The super slow rep – Hit or miss?
I recently returned from a month-long trip to Spain. Whilst there i spent a good portion of my time trawling around the gyms and chatting with the locals about current health and fitness trends. The one that seemed most popular and that frequented most in conversation was “the super slow rep”.
The 5 biggest mistakes skinny guys make when bulking up
Eating more is not enough. Fix the five common mistakes that keep a bulk stuck, then use your weight trend and training log to adjust it.