Training guides
Plain-English, evidence-based guides to lifting — progression, programming, technique, recovery, and fuel. The same coaching MyoAmigo builds into the app, here for everyone.
Progressive Overload Explained
The one training principle you can't skip
FundamentalsPicking a Starting Weight
How to find your working weight on any unfamiliar lift
FundamentalsReps, Sets, and Rest Periods
Rep ranges, weekly volume, and rest by goal
ProgrammingHow to Structure a Training Week
Choosing a split that fits your schedule and goals
ProgrammingBreaking a Plateau
What a real stall is and how to work past it
TechniqueWarming Up That Works
A practical pre-lift routine that earns its time
TechniqueEarn the Next Plate
Form standards to clear before adding load
RecoveryHow Long to Rest Between Sets
Rest is programming, not laziness
RecoverySoreness Isn't the Score
What DOMS actually tells you about your training
RecoverySleep Is a Training Day
Why sleep is the biggest recovery lever you have
FuelProtein Without the Noise
What the target actually is and why distribution barely matters
FuelTraining Through a Cut
How lifting in a deficit is different and what success actually looks like
FuelThe Scale Lies Daily
Why bodyweight swings 1-2 kg overnight and what number to actually trust
MindsetShowing Up Beats Perfect
Why consistent mediocre sessions beat occasional heroic ones
FundamentalsTraining After Forty
What actually changes with age, and what doesn't.
FundamentalsBone Density Is Trainable
It declines with age — and heavy loading is one of the few things that pushes back.
FuelProtein After Forty
Why the dose at each meal starts to matter more than the daily total.
RecoveryTraining Through Menopause
What actually changes, what doesn't, and where to put the effort.
More on the blog
Deeper dives on specific topics: what is e1RM, what is RIR, and how many sets per muscle per week.
