JUN 6

How to train (for no gains)

MAY 30

Let’s talk about fatigue management

MAY 23

The truth about sumo deadlifts

MAY 16

Why lifting straps are underrated

MAY 9

How powerlifting training helps you build muscle

MAY 2

How to determine your training volume (in 3 steps)

APR 25

Let’s talk about ‘science-based’

APR 18

Critical thinking in fitness

APR 11

Does a higher body fat impair muscle growth?

APR 4

5 more lifting lessons for better gains (pt. 2)

MAR 28

5 lifting lessons for better gains

MAR 21

Is a body recomposition reasonable for most people?

MAR 14

Timed vs. intuitive rest periods

MAR 7

How necessary is training to failure?

FEB 28

How to change your training during fat loss

FEB 21

How many exercises per muscle group?

FEB 14

One exercise per muscle group for optimal growth?

FEB 7

Do you really need to squat, bench, and deadlift?

JAN 31

Change your mindset by eliminating one word

JAN 24

Why combine rep ranges in your training?

JAN 17

Habit stacking to get fit

JAN 10

Does volume load (sets x reps x weight) matter?

JAN 3

Do you need to cycle caffeine?

DEC 27

3 things to quit in 2023

DEC 20

How to adjust your calories as you bulk

DEC 13

4 more thoughts on muscle growth (pt. 2)

DEC 6

4 thoughts on muscle growth (pt. 1)

NOV 29

A subtle way you sabotage your fitness progress

NOV 22

4 tips for a stronger overhead press

NOV 15

4 steps to building better habits (without giving up)

NOV 8

What are the best exercises?

NOV 1

Why you need to make adjustments

OCT 25

How much training volume is enough?

OCT 18

Can you ‘hack’ your metabolism?

OCT 11

The problem with calculating calorie needs

OCT 4

6 training metrics you need to be tracking

SEP 27

Will cardio stop you from building muscle?

SEP 20

HIIT vs. cardio for superior fat loss

SEP 13

How to ‘budget’ your weekly calories

SEP 6

Turkesterone - good supplement or another scam?

AUG 30

5 subtle reasons you’re not building muscle

AUG 23

Focus on *this* instead of willpower

AUG 16

Supersets for muscle gain on a tight schedule

AUG 9

How your g-flux impacts muscle gain and fat loss

AUG 2

How long you should rest between sets

JUL 26

Do you need to walk 10k steps per day?

JUL 19

3 downsides of tracking calories (+how to deal with each)

JUL 12

Master consistency by understanding one thing

JUL 5

Simple tweaks for better muscle activation (10 exercises)

JUN 28

Two simple ways to make better progress

JUN 21

Eating back calories burned through exercise

JUN 14

Creatine and hair loss

JUN 7

Wait. That wasn’t steroids?

MAY 31

Eat more food while dieting (5 reasons why)

MAY 24

The 5 stages we go through when chasing a goal

MAY 17

Training strategies when you’re stressed out

MAY 10

4 reasons for losing weight without getting leaner

MAY 3

Cardio or weights for superior fat loss?

APR 26

7 tips to eat better without becoming a social outcast

APR 19

Protein best practices (4 essential tips)

APR 12

4 steps to avoid ruining your progress over the weekend

APR 5

3 lessons I learned from writing this newsletter

MAR 29

What is junk volume (and how does it stop growth)?

MAR 22

The art of owning your choices

MAR 15

4 bitter truths you need to know about fat loss

MAR 8

Why the scale misleads you (and what to do)

MAR 1

A neat psychological trick to stay motivated

FEB 22

5 practical ways to fix muscle imbalances

FEB 15

Rest-pause training: the best thing since sliced bread?

FEB 8

Here is exactly how not sleeping is ruining your progress

FEB 1

4 things to do if you keep slipping up with your diet

JAN 25

Not enough time to train? Do these 4 things.

JAN 18

The underrated importance of eccentrics

JAN 11

Is blood flow restriction training legit?

JAN 4

The most important skill in fitness

DEC 28

4 tactics to make dieting easier and more sustainable

DEC 21

Your practical guide to exercise selection (4 points)

DEC 14

How the planning fallacy stops your progress

DEC 7

Is adding more sets the best way to keep growing?

NOV 30

The problem with ‘optimal’ progress

NOV 23

Is your training program good? (4 ways to tell)

NOV 16

What is ‘functional fitness,’ anyway?

NOV 9

Cardio and fat loss: the biggest myth today

NOV 2

Can you truly damage your metabolism?

OCT 26

8 rules for optimal muscle growth (+4 nutritional tips)

OCT 19

A huge reason for having a workout log

OCT 12

More time under tension = more muscle growth?

OCT 5

How to lose stubborn fat (in 5 steps)

SEP 28

How to stop feeling overwhelmed (2 steps)

SEP 21

Are food restrictions necessary?

SEP 14

The best split for muscle growth

SEP 7

Diet breaks for superior fat loss

AUG 17

The unproductive mindset of 'just one more’

AUG 10

Barbells vs. dumbbells vs. cables

AUG 3

What muscle soreness really means

JUL 27

Machines or free weights?

JUL 20

Are you letting fear dictate your life decisions?

JUL 13

Sleep’s profound impact on fat loss

JUL 6

2 mindset shifts for your next deload week

JUN 29

Biases and self-sabotage

JUN 22

How to deal with bad workouts

JUN 15

The limitation of goal setting

JUN 8

A simple way to understand adaptation and progress

JUN 1

What the marshmallow experiment teaches us

MAY 25

A simple rule on how to challenge yourself

MAY 18

The survivorship bias (and how to make better decisions)

MAY 11

Are you making this fundamental mistake?

MAY 4

Slow gains: does the tortoise win the race after all?

APR 27

Don't train to failure (do this instead)

APR 20

Genetics and limiting beliefs

APR 13

Motion vs. action

APR 6

Is your strength doomed while losing fat?

MAR 30

A simple framework for long-term training progress

MAR 23

The problem-by-problem approach

MAR 16

Fitness is a process, not an event

MAR 9

Decline bench press for chest development?

MAR 2

The Norwegian experiment and training frequency

FEB 23

How to drink alcohol and make good progress

FEB 16

Not getting stronger? Five questions to consider.

FEB 9

How quickly can we build muscle?

FEB 2

5 actionable tactics to improve your morning workouts

JAN 26

Why cheat days don’t work (hint: it’s basic math)

JAN 19

How to structure your workouts in 4 easy steps

JAN 12

How motivation might ruin your progress

JAN 5

How to build muscle and lose fat at the same time

DEC 29

Every single diet works. (And yet, most still fail.)

DEC 22

For better results, pick better surroundings

DEC 15

The fat loss trap: cardio

DEC 8

4 overrated fitness beliefs (and what matters more)

DEC 1

The dangers of comparing yourself to others

NOV 24

The importance of clarity in getting consistent results

NOV 17

2 things you can do if you feel like giving up

NOV 10

How chronic dieting kills your gym progress

NOV 3

How gym distractions slow down your progress

OCT 27

Why I hate the IIFYM mentality