Education

TRAINING
PRINCIPLES

Simple, science-based training principles to help you understand how muscle actually grows — and how to train for it. Start at the top and read down; each article builds on the one before.

Series One

HOW MUSCLE GROWS

The science of hypertrophy in plain language — how growth actually works, and how to train for it. Start here.

The Life of a Working Muscle

How growth actually happens — one muscle followed through a single workout, from tension to rebuild.

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Applying Tension Well

Why the stretched position produces the strongest growth signal — and why full range of motion beats a heavier weight.

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Making Tension Count

Feeling the muscle work, choosing efficient exercises, and training close enough to failure.

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Reading Your Own Sets

Four physical signs that tell you a set was genuinely close to failure — no coach required.

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Recovery: Where Growth Happens

Supercompensation, nutrition, sleep, and why your nervous system needs rest too.

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Series Two

TRAINING STRATEGIES FOR NOVICE LIFTERS

How to think about your training as a beginner — where you are, what to prioritise, and how to set yourself up for years of progress.

Where You Are in Your Lifting Journey

Beginner, intermediate, advanced — what the stages mean, and why each one needs different training.

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Rep Ranges for Growth

Why "how many reps" matters less than you think — and why both extremes are wrong for beginners.

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Exercise Variation: Why Fewer Is Better

A short, focused list of exercises beats a long menu — and saves fresh stimulus for later.

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