Strength is the fundamental piece to a functional, resilient, and mobile body. Elevate your fitness game. Build strength, power, and stability.
Learn the specifics of building muscle, increasing strength or becoming functional. Feel confident in planning your next workout, knowing the logic behind your next split, exercise, load, reps, and rest.
The Fitness Guide
Explore the most important topics on fitness, including how to build muscle, increase strength and split your trainings.
Training Guide
Resistance training is the key to staying strong, maintaining mobility, being fit and building a resilient body prepared for movement required for life.
Build Muscle
Building muscle is about combining progressive overload training at 65-85 RM%, caloric surplus with sufficient protein (1.6-2.2 g/bw) and optimal sleep.
Increase Strength
Increasing strength relies on neural adaptations which requires heavier compound lifts (>80% 1RM) that maximize CNS activation.
Functional Training
Functional strength training uses compound movements that mimic real-life activities, integrating multiple muscle groups to simultaneously improve strength, mobility, and balance.
Progressive Overload
Progressive overload systematically challenges the neuromuscular system through incremental changes in load, volume, technique, and rest intervals, to prevent plateaus.
Compound Exercises
Compound exercises engage multiple muscles at once, having a higher metabolic effect while evoking greater functionality, training strength, balance and mobility at once.
Training Splits
Training splits like push-pull-legs or PA chain organize workouts by muscle groups or movement patterns, balancing stimulus and recovery to achieve the desired goals.
Posterior Chain
Posterior chain exercises like deadlifts and rowing help maintain a straight posture, being the backbone of movement, preventing imbalances that lead to poor posture or low-back pain.
Anterior Chain
Anterior chain training builds front-body strength essential for hip flexion and pushing motions, enhancing performance in running, jumping, and pressing movements.
