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Latest articles
  1. 266 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

  2. 275 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

  3. 285 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

  4. 295 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

  5. 305 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

  6. 3110 min read

    Progress Photos: Why They Beat the Scale

    Photos show the recomposition the scale hides. How to take them well, compare them objectively and use them as motivation fuel.

    progress photos · body composition · motivation

  7. 3211 min read

    How to Measure Body Fat: Methods and Accuracy

    Calipers, BIA, circumferences, DEXA and photos compared: pros, cons and real accuracy. Why the trend matters more than the absolute number.

    body fat · body composition · measurements

  8. 3312 min read

    How to Track Gym Progress: The Complete Guide

    Tracking loads, reps, RPE and measurements accelerates results. What to monitor, with which methods, and how a coaching app automates it all.

    tracking · progress · progressive overload

  9. 3411 min read

    Gym Motivation: Why Systems Beat Willpower Every Time

    Motivation comes and goes; consistent people build systems. Habits, environment, SMART goals and tracked progress keep you training.

    motivation · mindset · habits

  10. 3512 min read

    Workout Music and Performance: What the Research Says

    Workout music and performance: research shows it lowers perceived effort and can boost performance and motivation. Here's when it helps most and how to pick BPM.

    workout music · BPM training · gym playlist

  11. 3611 min read

    Morning vs Evening Workout: What the Evidence Says

    Morning vs evening workout? Performance differences are small: consistency beats the perfect time. Here are the pros, cons and how to pick the right slot for you.

    morning vs evening workout · workout timing · consistency

  12. 3712 min read

    Working Out Every Day: Can You? When It Works and When It Doesn't

    Working out every day is possible, but it depends on intensity, split and recovery. Here's when it's sustainable, when you need a day off, and how to avoid overtraining.

    working out every day · recovery · overtraining

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