Training, nutrition, and coaching tips for athletes and sports coaches.
Epley and Brzycki turn one set into a 1RM estimate. How accurate they really are, where they break down, and why an e1RM only compares to itself.
Gym machine taken? Don't wait and don't skip it: swap in a move with the same pattern, muscles, rep range and effort. Swap table and worked example inside.
Pick a load that leaves 1-3 clean reps in the tank (RIR 1-3, RPE 7-9), then let your performance move it. The method, tables and a worked example.
Stop adding weight every week. How double progression works, when ACSM says to load up (+2 to 10%), and a 6-week worked example with real numbers.
How much protein to build muscle? 1.4-2.0 g/kg a day per the ISSN, a ceiling near 1.6 g/kg, and why a cut changes the math. Worked example inside.
Should you deload every 4-6 weeks? What the 2024 deload trial really tested, the fatigue signs worth watching, and three ways to run a lighter week.
Learn how multi-discipline coaches efficiently manage tennis, boxing and fitness with a single tool. Practical tips and FAQ.
Learn the fundamentals of strength training: key exercises, programming basics, and common mistakes to avoid for rapid progress.
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