Training and nutrition
Plain, sourced guides for people who lift: how to keep progressing, how much to eat, how to recover, and which health checks matter. Every claim links to its source.
Training
Progressive overload: how to keep getting stronger
Muscles adapt to what you ask of them, so you have to ask a little more over time. Here are the simple, evidence-based ways to do that and keep track of it.
Sets, reps and effort: how much training you need
Weekly sets, rep ranges, effort and rest are the dials of any programme. Here is what the research says about each one, and where it is still unclear.
Training splits: full body, upper/lower or PPL?
When total weekly volume is the same, the split you choose matters far less than people think. Pick the one you can stick to.
Deloads: when and how to back off training
A deload is a short, planned easier spell to shed fatigue. Coaches use them widely, but the research is thin, so here is what is known and what is opinion.
Nutrition
Maintenance calories: BMR, TDEE and how to find yours
Calorie calculators give you a starting point, not an answer. Here is how the formulas work and how to use your weight trend to find your real maintenance.
Protein for muscle: how much you need and when
Most lifters do well on about 1.6 to 2.2 g of protein per kg a day, spread over several meals. Here is what the research says and where the edges are.
Cutting and bulking: sensible rates of loss and gain
Slow and steady wins on both sides: about 0.5 to 1% of body weight a week on a cut and 0.25 to 0.5% on a lean bulk. Here is why, and how to run each phase.
Reading your weight trend, not the daily number
Daily weight swings are mostly water, glycogen and food, not fat. A weekly average and a 2 to 4 week trend tell you what is really happening.
Recovery
Sleep and recovery: how much you need to train well
Most adults need at least 7 hours a night. Here is what short sleep does to your training and diet, and simple habits that help.
Resting heart rate and HRV: what your watch is telling you
Resting heart rate and HRV can flag poor recovery, illness or a heavy night out. Learn to read the trend against your own baseline, not one number.
Cardio and lifting: how to do both without losing gains
Sensible cardio does not stop you building muscle or strength. Here is what the research shows and how to fit it around your lifting.
Overtraining: overreaching, warning signs and recovery
Being tired after a hard block is normal. Weeks of falling performance are not. Here is how to tell the difference and what to do about it.
Health for lifters
Blood pressure for lifters: numbers, checks and training
UK and US blood pressure thresholds, how to take a reliable home reading, and why lifting raises blood pressure briefly but tends to lower it over time.
Cholesterol for lifters: LDL, HDL and what moves them
What each number on a cholesterol test means, how much training and diet really move them, and when to get checked.
Bloodwork for lifters: tests, ranges and timing
Sensible routine blood tests for hard-training adults, what a result outside the range does and does not mean, and how to avoid misleading numbers.
Lifting injuries: risk, pain and getting back to training
Strength training is relatively safe. Here is how to manage load, handle pain sensibly, return after a tweak and know when to get help.
General information, not medical advice. If you have a health condition, are pregnant, or have a history of eating disorders, talk to a doctor or dietitian before changing how you train or eat. Last reviewed 7 October 2026.