Training · 5 min read
What is progressive overload?
Progressive overload means asking a little more of your body over time.
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Featured · Training
Exercise tier lists: what deserves your time?
We compare Jeff Nippard, Mike Israetel with Milo Wolf, ATHLEAN-X, and Jeremy Ethier to build a practical muscle-growth tier chart, with their disagreements intact.
JustGains · 3 min read
Read the articleA shortlist. With the reasoning.
S
Start here
Machine chest press · Seated cable fly
A
Excellent alternatives
Low-incline dumbbell press · Flat barbell bench press
B
Useful with context
Barbell row · Leg extension
C
Lower priority
Floor press · Deadlift for back growth
D
Hard to justify
Dumbbell pullover for chest · Dumbbell triceps kickback
F
Not for this job
Our synthesis for muscle growth. Original creator verdicts and sources inside.
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All guidesTraining · 5 min read
Sets, reps, and training volume
Training volume is how much work you actually do, usually counted in hard sets.
Training · 5 min read
RPE vs RIR
RPE and RIR describe the same thing from opposite sides: effort against reps left.
Nutrition · 5 min read
How much protein do you need?
Protein targets work best as a range you can actually hit, not as the number on a supplement tub.
Recovery · 5 min read
How long do muscles take to recover?
The 48 to 72 hour rule is a useful starting point, but real recovery depends on context.
Training · 5 min read
What is a deload?
A deload is a planned easier stretch of training that lets fatigue drop while you keep going.