Blog
Guides, case studies and news from the world of digital coaching.
- 17010 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
- 1719 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
- 17211 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
- 17310 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.
time under tension · tempo · hypertrophy
- 17410 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
- 17511 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.
drop sets · rest-pause · intensity techniques
- 17612 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
- 17712 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.
intensity techniques · bodybuilding · hypertrophy
- 17811 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.
supersets · training techniques · hypertrophy
- 17911 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
- 18011 min read
How to Increase Your Bench Press: Technique & Program
How to increase your bench press: set-up, arch and scapular retraction, bar path, a strength program, accessories, breaking plateaus and maxing out safely.
how to increase bench press · bench technique · strength program
- 18113 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
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