Training guides
Clear answers to the most common gym questions, with examples you can apply in your next session.
Gym routine for beginners
How to start at the gym without getting lost: how many days to go, which exercises to do, how many sets and reps, how to pick the weight and what to expect in the first weeks.
How many sets per muscle per week?
How many sets per muscle group per week to build muscle or strength, what counts as an effective set, how to spread them over your days and how to adjust your volume.
How to warm up before lifting
A simple, effective warm-up before weights: easy cardio, mobility, ramp-up sets and what to do about stretching. With examples for leg and upper-body days.
Progressive overload: how to keep progressing
What progressive overload is and how to apply it: double progression, how much weight to add, what to do when you plateau and why logging your sets is key to keep improving.
How long to rest between sets?
How long to rest between sets to build muscle, strength or endurance, why short rests do not burn more fat and how to adjust rest for each exercise.
How many days a week to work out?
How many days a week to go to the gym based on your level, goal and schedule, how to organize your routine over 2, 3, 4, 5 or 6 days and how much rest you need.