Articles & Guides

272 evidence-based articles covering everything from beginner basics to advanced programming. No filler — every article teaches you something actionable.

How to Get Bigger Arms: The Complete Training Guide
Muscle Building

How to Get Bigger Arms: The Complete Training Guide

7 min·Jeff·Feb 8, 2026
Average Bicep Size by Age, Height, and Gender (With Charts)
Muscle Building

Average Bicep Size by Age, Height, and Gender (With Charts)

7 min·Jeff·Feb 8, 2026
How to Measure Your Arms Correctly (And Why You Are Probably Doing It Wrong)
Muscle Building

How to Measure Your Arms Correctly (And Why You Are Probably Doing It Wrong)

7 min·Jeff·Feb 8, 2026
The Best Bicep Exercises Ranked by EMG Activation
Muscle Building

The Best Bicep Exercises Ranked by EMG Activation

7 min·Jeff·Feb 8, 2026
17 Inch Arms: How Long Does It Take and What It Actually Requires
Muscle Building

17 Inch Arms: How Long Does It Take and What It Actually Requires

8 min·Jeff·Feb 8, 2026
Science-Backed Hypertrophy: Junk Volume Explained
Muscle Building

Science-Backed Hypertrophy: Junk Volume Explained

11 min·Jeff·Nov 30, 2025
5x5 StrongLifts: 8-Week Guide for Strength & Muscle
Strength Training

5x5 StrongLifts: 8-Week Guide for Strength & Muscle

15 min·Jeff·Dec 15, 2025
The Ultimate 20-Minute HIIT Workout
HIIT & Cardio

The Ultimate 20-Minute HIIT Workout

3 min·Sam·Feb 8, 2025
100 Push-Ups a Day: 30-Day Challenge Results
Push-Up Workouts

100 Push-Ups a Day: 30-Day Challenge Results

8 min·Sam·Oct 5, 2024
How to Build Muscle: The Science-Based Approach
Muscle Building

How to Build Muscle: The Science-Based Approach

10 min·Jeff·Aug 15, 2024
Progressive Overload: The Key to Continuous Gains
Strength Training

Progressive Overload: The Key to Continuous Gains

9 min·Jeff·Sep 1, 2024
How Much Protein Do You Really Need?
Nutrition

How Much Protein Do You Really Need?

8 min·Jeff·Jul 20, 2024
The Science of Recovery: Why Rest Days Matter
Recovery

The Science of Recovery: Why Rest Days Matter

7 min·Jess·Nov 10, 2025
Is Olympic Weightlifting Good for Building Muscle?
Muscle Building

Is Olympic Weightlifting Good for Building Muscle?

2 min·Jeff·Feb 23, 2025
How to Train Around Injuries and Still Build Strength
Strength Training

How to Train Around Injuries and Still Build Strength

1 min·Jeff·Feb 20, 2025
7 Strength Training Mistakes Sabotaging Your Gains—and How to Fix Them
Strength Training

7 Strength Training Mistakes Sabotaging Your Gains—and How to Fix Them

1 min·Jeff·Oct 12, 2024
10 Best Free Weight Exercises for Beginners
Strength Training

10 Best Free Weight Exercises for Beginners

5 min·Jeff·Sep 22, 2024
The Complete Guide to Body Recomposition: Lose Fat and Gain Muscle
Muscle Building

The Complete Guide to Body Recomposition: Lose Fat and Gain Muscle

4 min·Jeff·Aug 20, 2024
Intermittent Fasting 101: A Beginner's Guide to Time-Restricted Eating
Nutrition

Intermittent Fasting 101: A Beginner's Guide to Time-Restricted Eating

4 min·Jeff·Aug 20, 2024
How to Calculate Your Macros for Weight Loss and Muscle Gain
Nutrition

How to Calculate Your Macros for Weight Loss and Muscle Gain

4 min·Jeff·Aug 20, 2024
Whey vs. Casein vs. Plant Protein: Which is Best for Your Fitness Goals?
Nutrition

Whey vs. Casein vs. Plant Protein: Which is Best for Your Fitness Goals?

4 min·Jeff·Aug 20, 2024
The Benefits of Compound Exercises in Strength Training
Strength Training

The Benefits of Compound Exercises in Strength Training

7 min·Jeff·Aug 19, 2024
15 Science-Backed Benefits of Strength Training for Men and Women
Strength Training

15 Science-Backed Benefits of Strength Training for Men and Women

4 min·Jeff·Aug 20, 2024
Strength Training for Runners: Improving Performance and Preventing Injuries
Strength Training

Strength Training for Runners: Improving Performance and Preventing Injuries

1 min·Jeff·Aug 19, 2024

Showing 24 of 272 articles