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Training guides
Plain-English guides to the numbers behind training, each paired with a free calculator.
What is a good FFMI? Chart, natural limit and examples
The FFMI ranges, where the natural limit of 25 comes from, and why normalizing matters.
Read articleHow to load a barbell: bar weights, plates and the math
Bar weights, plate colors and the one-line formula for plates per side.
Read articleRPE vs RIR: how to use the RPE scale in strength training
Rate a set by reps left in the tank, and turn it into working weights.
Read articleDOTS vs Wilks vs IPF GL: which powerlifting score should you use?
Four formulas, one question: who is the strongest lifter pound for pound?
Read articleBody recomposition: how to lose fat and build muscle at the same time
Who recomp works for, and the calories, protein and training that make it work.
Read articleRucking vs walking: how many more calories do you burn?
What a pack, a hill or sand does to your calorie burn, with real numbers.
Read articleHow to do a CSS swim test and use your critical swim speed
Two time trials that tell you your threshold pace per 100.
Read articleStairMaster vs treadmill: which burns more calories?
Stair climber, treadmill and elliptical compared, minute for minute.
Read articleCreatine loading phase: is it necessary?
Loading gets you there in a week; 3–5 g a day gets you there in a month.
Read article16:8 intermittent fasting schedule: examples and how to start
Sample windows for early birds, office hours and evening lifters.
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