- 019 min read
Strength Training for Padel: What Actually Matters
Over half of amateur players get injured within six months and 60% do no preparation. Two sessions a week for ankle, shoulder, elbow and knee.
padel · athletic preparation · injury prevention
- 029 min read
Breathing Under Load: Valsalva, Bracing and Limits
When holding your breath genuinely helps, the arterial pressure figures measured by catheter, the technique lift by lift, and when not to use it.
technique · breathing · Valsalva
- 035 min read
Chalk, mixed grip and straps: what to use for deadlifts
The three answers to grip failure compared, when each belongs in your training, and a six-week block to make the problem disappear.
Athleex · Powerlifting · Strength
- 045 min read
Deadlift shoes and slippers: how to choose
Why the sole matters, the four real options, how to pick based on your stance and a two-session protocol to test a new pair.
Athleex · Powerlifting · Strength
- 056 min read
Top sets and back-off sets: how to use them
How to pick the top-set load, how many back-offs and at what reduction, a five-week progression and who the scheme does not suit.
Athleex · Powerlifting · Strength
- 065 min read
Grip strength: how to actually train it
The three types of grip, a test to see whether grip is your limit, protocols with loads and durations, and a six-week block.
Athleex · Powerlifting · Strength
- 075 min read
Progressive overload in calisthenics: the six levers
How to progress without adding weight: reps, range, time under tension, leverage and load, with ready-made progression ladders.
Athleex · Powerlifting · Strength
- 085 min read
Deadlift variations: which one fixes your weak point
Deficits, pauses, blocks, rack pulls, Romanians and trap bar mapped to specific sticking points, with loads, sets and a six-week block.
Athleex · Powerlifting · Strength
- 095 min read
Bench press plateau: 4 causes and how to break it
A diagnostic session to find which of the four causes is yours, plus the six-week plan for each and the technique details that matter.
Athleex · Powerlifting · Strength
- 105 min read
Squat plateau: 5 causes and how to break it
A diagnostic session to find the cause, the matching six-week plan, and how to read a video of your own squat.
Athleex · Powerlifting · Strength
- 116 min read
Volume, intensity and frequency: how to set them
Reference numbers per goal, how to move one variable at a time, and three questions that reveal which one is holding you back.
Athleex · Powerlifting · Strength
- 125 min read
Hypertrophy or maximal strength: what changes
Loads, reps, rest and exercise selection compared, how to choose a priority and how to alternate the two goals in blocks.
Athleex · Powerlifting · Strength
- 136 min read
Powerlifting meet prep: the twelve-week plan
Block structure, the mock meet, how to choose your three attempts, weight class management and what to do during meet week.
Athleex · Powerlifting · Strength
- 145 min read
Knee wraps, sleeves and wrist wraps: a usage guide
Three different tools for three different jobs: when each is worth it, how to size and apply them, and a practical test before you buy.
Athleex · Powerlifting · Strength
- 155 min read
Heeled squat shoes or flats: how to choose
What the heel changes, the tests that tell you whether you need one, a shoe-by-exercise table and what to check before buying.
Athleex · Powerlifting · Strength
- 165 min read
Lifting belt: when to use one and how to choose
What a belt actually does, at which loads it helps, how tight it should be, which model to buy and when it is hiding a technique problem.
Athleex · Powerlifting · Strength
- 178 min read
Deload week: when you need one and how to run it
The signals that say it is time, three protocols with numbers, how to return without starting over, and what the research says about breaks.
Athleex · Powerlifting · Strength
- 186 min read
RPE and reps in reserve: a practical guide
The RPE/RIR conversion table, how to use it to pick loads day by day, a four-week example and the three mistakes that break the system.
Athleex · Powerlifting · Strength
- 195 min read
Deep squat: how to actually earn the range
Two tests to see whether the ankle or the hip is limiting you, drills for each, realistic timelines and what to train meanwhile.
Athleex · Powerlifting · Strength
- 205 min read
Sumo or conventional deadlift: how to choose
The real mechanical differences, three tests to find your style, who tends to do better with each, and how to train both in one cycle.
Athleex · Powerlifting · Strength
- 215 min read
Bench press technique that actually moves weight
The five-step setup, correct bar path, foot placement options, the four costliest errors and exercises for each weak point.
Athleex · Powerlifting · Strength
- 225 min read
Powerlifting programming: the three-block cycle
How much volume and intensity for squat, bench and deadlift, a sample week, progression criteria and the signs a cycle is not working.
Athleex · Powerlifting · Strength
- 2311 min read
Kettlebell Workout: Exercises, Technique and Circuit
Kettlebell workout: what makes it unique, key exercises (swing, goblet squat, clean, press, get-up), swing technique, a full-body circuit and starting weight.
kettlebell workout · swing · home gym
- 2411 min read
Adjustable Dumbbells: The Buying Guide (2026)
Adjustable dumbbells: why they are the best home gym investment. Selectorized vs plate-loaded types, weight range, increments, pricing and fixed vs adjustable.
adjustable dumbbells · home gym · equipment
- 2511 min read
Adjustable Bench Guide: How to Choose (2026)
How to choose an adjustable bench for your home gym: weight capacity, angles, stability, seat-back gap and materials. Flat vs adjustable, pricing and mistakes.
adjustable bench · home gym · equipment
- 2611 min read
Spot reduction: why it's a myth (and what actually works)
You can't burn fat where you train: crunches don't melt belly fat. Here's why spot reduction is a myth and what actually works instead of targeted exercises.
spot reduction · myth · belly fat
- 2715 min read
Creatine: The Complete, Honest Guide for Athletes
What creatine is, what the evidence actually shows, dosing, timing and safety. The honest guide to the most-studied supplement ever.
creatine · supplements · strength
- 2813 min read
Barbell row: form, torso angle and variations (2026)
Barbell row: hip hinge, torso angle, bar path and scapular retraction. Pendlay, Yates and dumbbell variations, common mistakes and programming examples.
barbell row · bent over row · back exercises
- 299 min read
Overhead Press Guide: Form, Core Bracing and Mistakes
Standing overhead press step by step: set-up, bar path, the role of core and glutes. Seated, dumbbell and push press variations, mistakes and mobility.
overhead press · military press · compound lifts
- 309 min read
Bench Press Form Guide: Setup, Bar Path and Mistakes
Bench press form step by step: set-up with arch, shoulder blades and feet, bar path, elbows. Incline and dumbbell variations, mistakes and programming.
bench press · bench press form · compound lifts
- 319 min read
Deadlift Form Guide: Hip Hinge, Setup and Mistakes
Conventional deadlift form step by step: set-up, hip hinge, neutral spine, bar sweep and lockout. Sumo and trap bar variations, mistakes and programming.
deadlift · deadlift form · compound lifts
- 3210 min read
How to Squat Properly: Form, Depth and Common Mistakes
Learn how to squat with correct form: set-up, depth, knee tracking and neutral spine. Front, goblet and box variations, mobility, mistakes and programming.
squat · compound lifts · form
- 3311 min read
Body Recomposition: Lose Fat and Build Muscle (2026)
Body recomposition: what it is, who it works best for, the levers that actually matter, and how to measure progress beyond the scale. Evidence-based guide.
body recomposition · fat loss · muscle gain
- 3410 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.
RPE · reps in reserve · intensity
- 3511 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.
progressive overload · load progression · double progression
- 3611 min read
3 day workout split: effective training, little time
3 day workout split: full-body vs upper/lower/full, example plans for mass and strength, how to maximize results with little time, and a ready-made table.
3 day workout split · full body · time-efficient training
- 3713 min read
Gym workout plan for women: strength & recomp (2026)
Gym workout plan for women, evidence-based: lifting won't bulk you up, focus on strength and recomposition, a 3-4 day full-body plan, progression and nutrition.
gym workout plan for women · women's training · body recomposition