Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Mike Israetel Volume Periodization: MEV-MAV-MRV in Practice
Weekly volume above 10 sets per muscle grows more tissue, but only to a point. Here's how to find your MEV, MAV, and MRV using velocity data, not guesses.
Powerbuilding Program Design: Strength Meets Hypertrophy
Chasing strength and size at once usually stalls both. This 16-week program uses phase splits and velocity zones so you progress on each without stalling.
Shoulder Rehab Training Guide: Return to Strength Roadmap
Most shoulder rehab plans stall between pain-free motion and full strength. This guide covers all four phases and real-time monitoring with PoinT GO.
Smolov Squat Program: Extreme Squat Specialization Cycle
Smolov packs 13 weeks of near-daily squatting into one cycle, and lifters underestimate injury risk. See every phase and how to autoregulate with velocity.
Strength Standards by Bodyweight: Bench, Squat, Deadlift
Bodyweight-relative norms for bench, squat, and deadlift, broken into level tiers with goal tables and velocity benchmarks to see where you stand.
Tactical Barbell: Strength and Conditioning for Tactical Athletes
Shift work and unpredictable schedules break most strength programs. Tactical Barbell's cluster sets, Green Protocol, and VBT checks survive both.
Strength Training for Adults Over 40: Age-Defying Programming
Muscle loss after 40 isn't inevitable, but generic programs make it worse. See the recovery, power lifts, and hormonal factors in this over-40 protocol.
Full Body vs Split Training: Which Is More Effective?
Training frequency, not split style, may drive your gains. Compare protein synthesis timing, hypertrophy data, and strength outcomes to pick your split.
GZCL Method: The Complete Tier-Based Strength Programming Guide
A 2022 survey of 1,200 lifters ranked GZCL above 5/3/1 and Sheiko. See the T1/T2/T3 percentages, weekly templates, and load-progression rules behind it.
nSuns Program: High-Volume 5/3/1 Variation Complete Guide
Data from over 8,000 nSuns users showed an average 18.3kg squat 1RM gain in 12 weeks, beating standard 5/3/1. Here's the T1/T2 structure behind it.
Push Pull Legs Routine Complete Guide: 6-Day Split for Strength and Hypertrophy
Not every lifter needs the same PPL split. This guide covers exercise picks, velocity zones, and recovery rules for beginner through advanced 6-day plans.
Reverse Dieting After a Cut: Metabolic Recovery Guide
Raise calories too fast and fat returns; too slow and metabolism stays down. This guide gives the increment schedule, biomarkers, and training tweaks.