News

Vegan high protein: how to hit your protein without meat (UK foods)
The UK supermarket foods that make high protein easy on a vegan diet, and how to build every meal around them. Read more...
How to lean bulk: build muscle without getting fat
A small surplus, plenty of protein and weekly weigh-ins. How to bulk so most of what you gain is muscle, not fat. Read more...
Push Pull Legs with a rest day between each session: does it still work?
Push, rest, pull, rest, legs. Does a rest day between every session break push pull legs? No, but it changes how you should set it up. Read more...
The eight-minute warm-up for a heavy squat day
Most people either skip the warm-up or spend twenty minutes on a foam roller. Here is a short sequence that does the two things a warm-up actually needs to do, and nothing else. Read more...
Protein: how much you need, and whether timing really matters
The research on protein is unusually clear, and it contradicts most of what gets shouted about in gyms. Here is what the evidence supports on daily totals, per-meal amounts, the so-called anabolic window, and whether you need powder at all. Read more...
Do you actually need a lifting belt?
A belt is not a back brace and it will not save you from bad technique. Here is what it actually does, when it starts to earn its place, and how to use one without becoming dependent on it. Read more...