Learn to train

Short articles on how a good training plan is built and why: sets, reps, rests, progression and more.

How many sets and reps to do for your goalWhy a strength plan uses sets of 5 and a muscle plan sets of 8 to 12, and what really matters when choosing.How long to rest between setsWhy resting three minutes pays off on the big lifts, and when one minute is enough.How and when to add weightThe simple rule for progress: complete your sets, add a little and repeat. And what to do when it doesn't work.What to do when you stall: the deloadDropping the weight by 10% at the right time is the fastest way to start progressing again.How to warm up before lifting heavyWarm-up sets: what they are, how many to do and why they don't tire you out.Getting back to the gym after a breakHow much to lower your weights depending on the time off, and how to regain your level without getting injured.How many days to train and how to split themFull body, upper/lower or push/pull: which split fits the days you have.Cardio and weights: how to combine themHow much cardio to do, when and at what pace so that it adds without taking strength away.Training at home: what you can achieveWith dumbbells or just your body weight: how to progress and where the limits are.