- 018 min read
Training on Shift Work: Keeping the Week Standing
The hour matters less than you think: how to anchor sessions to the shift cycle, what to change on little sleep, and the two sessions never to skip.
shift work · programming · recovery
- 029 min read
Training While Travelling: the Minimum That Keeps Your Results
Two sessions a week are enough if intensity stays high: the twenty-minute session, how to create load without weights and what to actually pack.
travel · home workout · minimal dose
- 039 min read
Returning to Training After a Break: the First Three Weeks
What you actually lose and how fast, why planned breaks do not cost you gains, and a three-week return with specific loads and set counts.
detraining · comeback · programming
- 049 min read
How Long Should a Workout Be? The Answer (2026)
How long should a workout be? For most people, it is 45-75 minutes. Learn what it depends on, the two-hour myth, and how to make short sessions effective.
workout duration · density · rest periods
- 0512 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.
training volume · weekly sets · hypertrophy
- 0613 min read
Training Periodization: Evidence-Based Guide (2026)
Training periodization explained: types (linear, undulating, block), MEV/MAV/MRV, deloads, and how to plan an 8-12 week mesocycle, with a practical table.
training periodization · programming · mesocycle
- 0714 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.
push pull legs routine · ppl split · workout split
- 0812 min read
How many workouts per week you actually need to grow without breaking
2026 guide to how many workouts per week for hypertrophy, strength, fat loss and endurance. Volume, frequency, MEV/MAV/MRV, ready-made splits.
how many workouts per week · training frequency · training volume