THE JOURNAL
Read a little. Use a lot.
Useful explanations for the decisions between sessions. Clear sources, practical next steps and room for nuance.
18 guides found
Training
How to start strength training
A practical first month of strength training: choose your schedule, learn manageable movements and keep a log you can use.
Training
Full body or upper / lower: choose your rhythm
Compare full-body and upper/lower workout schedules by time, attendance and recovery rather than a universal best split.
Training
What to put in a workout log
Record the few details that help you repeat and adjust training: exercise, working sets, actual repetitions, load and completion.
Nutrition
A training plate, without the food rules
Use food groups, preparation states and practical quantities to understand everyday training meals without labelling food as good or bad.
Nutrition
Plant-based training: what to plan for
Explore practical vegan and vegetarian meal patterns, protein foods and nutrients that need attention when animal foods are limited.
Nutrition
Why a calorie estimate is only a starting point
Understand resting expenditure, activity multipliers and the limits behind an estimated maintenance-calorie number.
Supplements
What creatine can—and cannot—do
A concise evidence guide to creatine, the limits of its performance benefits and what to check before choosing a supplement.
Supplements
Protein powder is an option, not a requirement
Decide whether a protein supplement solves a practical food problem, then compare labels, servings, allergens and certification.
Supplements
How to read a supplement label
A practical label-reading checklist covering serving size, ingredient amounts, warnings, certification and exaggerated claims.
Supplements
Caffeine and training: count the whole day
Look beyond a pre-workout serving and understand total caffeine exposure, individual sensitivity and sleep considerations.
Equipment
How to choose your first adjustable dumbbells
Compare adjustable dumbbells by starting weight, increments, dimensions, handling and total setup cost before buying.
Training
What are reps and sets? How to read a workout plan
Learn the difference between reps and sets, read a 3 × 8–12 workout notation, and record completed sets with clear examples.
Training
Progressive overload without changing everything
Use a comparable training log to decide when to repeat a session, add repetitions or make a small change in resistance.
Training
Rest between sets: give the next set a fair chance
Understand why rest changes training performance and how to record it without chasing a universal interval.
Training
Range of motion: make the repetition repeatable
Use exercise setup, movement range and the atlas with the right limits; a muscle map cannot verify your technique.
Equipment
A home gym that fits the room you actually have
Plan home training around usable floor space, movement clearance, storage and the routine you intend to repeat.
Equipment
Resistance bands: inspect the band and the setup
Check band condition, material, attachment instructions and the limits of colour-based resistance comparisons.
Nutrition
Raw or cooked? Match the weight to the food record
Use the preparation state and batch yield to compare food quantities without mixing dry and cooked database entries.