How-To Guides
Step-by-step guides for improving athletic performance and training smarter with data.
How to Track Progressive Overload: Key to Growth
Systematically tracking 5 overload variables: weight, reps, sets, tempo, and ROM.
How to Train Around Shoulder Pain: Upper Body Mods
Exercise substitutions, angle modifications, and load management for training with shoulder pain.
How to Transition from Machines to Free Weights Safely
Step-by-step guide for safely transitioning from gym machines to barbell and dumbbell free weights.
How to Prepare for a Fitness Competition: 12-Week Guide
12-week bodybuilding/physique/bikini competition prep: diet, training, posing, and mental game.
How to Program Cardio with Weight Training
Effective ordering, timing, and intensity placement for combining cardio and strength in one week.
How to Maximize Recovery Between Training Days
Optimize next session performance with sleep, nutrition, active recovery, and hydration in 48 hours.
How to Test Body Composition Accurately: DEXA vs BIA
Comparing DEXA, bioelectrical impedance, and skinfold accuracy for body composition assessment.
How to Train Twice a Day Safely: Two-a-Day Guide
Benefits, risk management, inter-session nutrition/recovery, and suitability assessment for two-a-days.
How to Use RPE Chart Effectively: Self-Regulation Key
Accurately understand RPE 1-10 scale and apply it for training load autoregulation.
How to Properly Foam Roll for Recovery: Area Guide
Foam rolling techniques for quads, hamstrings, IT band, and thoracic spine with optimal timing.
How to Set Up a Home Gym on a Budget
Essential equipment, space layout, and recommended setups for budget home gyms.
How to Train for Your First Pull-Up: Zero to One
8-week step-by-step progression from zero pull-ups to your first complete pull-up.