11 min read
Bulking Diet Guide: How to Lean Bulk Right (2026)
Bulking diet guide: controlled surplus (+10-15%), macros to grow, how fast without gaining too much fat, best foods, a sample day and when to switch to a cut.
Athleex TeamRead
12 min read
How Much Protein Per Day for Muscle and Fat Loss
How much protein per day you need: 1.6-2.2 g/kg for hypertrophy, more in a deficit. Sources, meal distribution, fat loss, myths and supplementation.
Athleex TeamRead
13 min read
Bicep Curl Variations: Technique and Emphasis (2026)
Bicep curl variations: barbell, dumbbell, hammer, concentration, cable, preacher. Muscles and emphasis, technique, mistakes, and hypertrophy programming.
Athleex TeamRead
10 min read
Time Under Tension: What the Science Really Says (2026)
Time under tension and tempo explained: what actually matters for hypertrophy according to the evidence, when to slow down phases, and the myths to bust.
Athleex TeamRead
10 min read
RPE Training Scale: A Practical Guide (2026)
The RPE training scale and reps in reserve explained: what they are, how to autoregulate intensity set by set, and why they often beat fixed percentages.
Athleex TeamRead
11 min read
Drop Sets and Rest-Pause: How to Do Them and When to Use Them
Drop sets vs rest-pause: how to perform them, the differences, when to use them for metabolic stress and plateaus, and which exercises to choose to grow.
Athleex TeamRead
12 min read
How Many Sets Per Muscle Group Per Week? The Evidence
How many sets do you need per muscle group? Evidence points to 10-20 working sets per week. Guide to dose-response, MEV/MAV/MRV, and how to count them.
Athleex TeamRead
12 min read
Intensity Techniques in Bodybuilding: The Complete Guide
Drop sets, rest-pause, supersets, forced reps, negatives and myo-reps: what these techniques are, when they make sense, and how to use them safely and well.
Athleex TeamRead
11 min read
Supersets: What They Are, Types, and How to Use Them
Supersets pair two exercises with no rest between them. A full guide to the types, when to use them for hypertrophy and density, and when to skip them entirely.
Athleex TeamRead
11 min read
Progressive Overload: The Complete Guide (2026)
Progressive overload: the number one principle of strength and hypertrophy. Ways to progress (load, reps, sets, ROM), double progression and how to track it.
Athleex TeamRead
14 min read
Push pull legs routine: the PPL split explained (2026)
Push pull legs routine: how the PPL split works, who it suits, ready 6-day and 3-day templates, exercise selection, volume, frequency and progression.
Athleex TeamRead
16 min read
Leg day workout plan: complete guide with practical examples
Everything you need to build strong, hypertrophied legs: scientific principles, foundational exercises, beginner and intermediate sample plans, common mistakes and long-term progression.
Athleex TeamRead
16 min read
Muscle mass workout plan: complete guide with practical examples (men and women)
Everything you need to build muscle mass in 2026: scientific principles, weekly splits, 4 and 6-day examples for men and women, load progression, supporting nutrition and intensification techniques.
Athleex TeamRead