Kettlebell workout: what makes it unique, key exercises (swing, goblet squat, clean, press, get-up), swing technique, a full-body circuit and starting weight.
Adjustable dumbbells: why they are the best home gym investment. Selectorized vs plate-loaded types, weight range, increments, pricing and fixed vs adjustable.
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.
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.
What creatine is, what the evidence actually shows, dosing, timing and safety. The honest guide to the most-studied supplement ever.
Barbell row: hip hinge, torso angle, bar path and scapular retraction. Pendlay, Yates and dumbbell variations, common mistakes and programming examples.
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.
Bench press form step by step: set-up with arch, shoulder blades and feet, bar path, elbows. Incline and dumbbell variations, mistakes and programming.
Conventional deadlift form step by step: set-up, hip hinge, neutral spine, bar sweep and lockout. Sumo and trap bar variations, mistakes and programming.
Learn how to squat with correct form: set-up, depth, knee tracking and neutral spine. Front, goblet and box variations, mobility, mistakes and programming.
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.
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.
Progressive overload: the number one principle of strength and hypertrophy. Ways to progress (load, reps, sets, ROM), double progression and how to track it.
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.
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.
