Library
Guides
What people ask at the gym — straight to the point, with numbers from research and links to it. Plus how to do it in the diary.
How to keep a workout logWhat to write down, how not to quit, and how to read it so you grow.Progressive overloadHow and when to add weight, reps and sets — without guessing.How long to rest between setsOne minute, ninety seconds or three — what research says and what to do in the gym.How to break a plateauWeight not moving for a month? A step-by-step check, from sleep to deloads.How many sets per muscle per week10 to 20 working sets — where the numbers come from and how to use them.How to find your 1RM safelyEstimates from a set, RPE and live testing — without unnecessary risk.Warming up for liftingFive minutes of general warm-up and a ladder of sets — without extra fatigue.How to switch from Hevy or StrongExport, upload, check — and don't lose a single workout.How to choose a programDays per week, goal and experience — and which ready-made program fits.How to film your set for a form checkAngle, height, framing and clip length — so there's something to review.
Gym glossary: e1RM, RPE, tonnage and other terms →
Read it? Now log it. The diary will show whether it works for you.