Add muscle.
- Build your training week
- How muscle growth works
- Build a training program
- Set the surplus
- Calculate your protein range
Pick the outcome. Ignore the noise.
Choose the result you want, learn the few things that actually move it, then train long enough to get feedback you can use.
Choose the outcome.
Each path is a short, ordered list. Do the first step today.
Lose fat.
- Build your training week
- Understand energy balance
- Set a calorie deficit
- Choose a rate of loss
- Protect your protein intake
Get stronger.
- Build your training week
- Understand strength specificity
- Progress overload intelligently
- Estimate your strength
- Calibrate effort
- Build warm-up sets
Fix the bottleneck.
If your goal is clear but something keeps getting in the way, start with the problem.
- Plateau
"I'm working hard and nothing is moving."Run a plateau audit.
Audit it - Volume
"I don't know if I'm doing too much."Build a starting volume range.
Plan volume - Effort
"I don't know how hard my sets are."Translate RPE and RIR.
Calibrate - Recovery
"I'm always sore or flat."Check your recovery signals.
Check recovery - Progress
"I never know when to add weight."Build a progression rule.
Get a rule
Want a coach's decisions?
When the information is clear but the decisions still hold you back, pick the smallest level of help that solves it.
Free
Training Audit
Find the weakest decision first, without signing up for anything.
Audit my training One-time · $59Personalized Training
A 6–8 week plan built around your real week and reviewed by a coach.
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Weekly review, ongoing adjustments and accountability.
Compare coachingGet the next breakdown.
Choose your goal and we'll email the starter path, plus new evidence guides as they're published.