// TRAINING LIBRARY //
Strength programming, written down.
Progression rules, autoregulation, block structure and the data behind it. Written for lifters who already know what RPE is.
136 postsJust the guides
Featured
Training science16 min read
Does Creatine Increase Strength? What the Meta-Analyses Show
Creatine added about 5.6 kg to squat strength across 69 trials. See the dose, who benefits most and how to test it in your own training log.
13 Oct 2026Training science14 min read
Do Lifting Straps Help Your Deadlift? What the Research Shows
Straps raised deadlift 1RM by about 16 kg in one study and added reps in women. See what the research says and how to log strapped sets in your history.
12 Oct 2026Training science12 min read
Do Lifting Belts Work? What the Squat Research Shows
Lifting belts add reps and a few kilos to the squat, but studies find no objective gain in stability. See the numbers and how to log belted sets properly.
11 Oct 2026Training scienceCaffeine and Strength Training: Does Pre-Workout Actually Help Your Lifts?Caffeine gives lifters a small strength boost, clearest on upper-body lifts. See the evidence, doses per kilo, timing, the sleep cost and how to test it.12 min read10 Oct 2026Training scienceSleep and Strength Training: What a Bad Night Does to Your LiftsOne bad night barely dents max strength, but several short nights hurt big lifts. See what the research says and how to adjust and log your training.13 min read9 Oct 2026Training scienceMicroloading: How to Progress When the Smallest Jump Is Too BigMicroloading means adding small amounts of weight when standard plate jumps stall you. Learn the percentages, fractional plate options and how to log them.13 min read8 Oct 2026ProgramsProgram Hopping: How Long Should You Actually Stick With a Program?Program hopping means quitting a plan too soon. Research on 1RM noise and response timelines shows how long to wait and what a real switch signal looks like.13 min read7 Oct 2026ProgramsHow to Peak for a Powerlifting Meet: Taper, Attempts, and Meet DayLearn how to taper, pick your opener, second and third attempts, and run your own meet day as a self-coached powerlifter, backed by peer-reviewed research.17 min read5 Oct 2026ComparisonsPowerlifting vs Bodybuilding: Which Training Style Is Right for You?Compare powerlifting and bodybuilding: training goals, rep ranges, volume, competition judging, and how self-coached lifters can choose or combine both.13 min read5 Oct 2026ComparisonsOverhead Press vs Bench Press: What the EMG Research ShowsCompare overhead press and bench press on deltoid activation, core demand, and strength output using EMG research, so you can choose or program both correctly.14 min read4 Oct 2026ComparisonsTrap Bar Deadlift vs Barbell Deadlift: What the Research ShowsCompare trap bar and barbell deadlifts on muscle activation, force/power output, spinal load, and strength carryover to choose the right one for your program.13 min read3 Oct 2026ComparisonsPull-Up vs Chin-Up: Which Builds More Muscle and Strength?Compare pull-ups and chin-ups using EMG research on biceps and lat activation, strength differences, and how to program and log both in a self-coached routine.12 min read2 Oct 2026ComparisonsPyramid Sets vs Straight Sets: What the Research ShowsCompare pyramid sets and straight sets using three controlled trials on strength and hypertrophy, then pick the set structure that fits your training block.13 min read1 Oct 2026ComparisonsEccentric vs Concentric Training: Do Negatives Build More Strength?Compare eccentric and concentric training research on strength, hypertrophy, and soreness to decide if negatives, eccentric-only sets, or AEL are worth it.14 min read30 Sept 2026ComparisonsUnilateral vs Bilateral Training: What the Research SaysCompare unilateral and bilateral training across strength, hypertrophy, and athletic performance research to decide how to program single-limb work.12 min read29 Sept 2026
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