Evidence-based guides and practical tools from 20 years of coaching. Free to read, free to use.
7 guides
Muscle growth principles, program design, and evidence-based methods from 20 years of coaching bodybuilders.
→Squat, bench, deadlift: technique, peaking, and meet prep from an active competitive referee and coach.
→Everything except the training: gear, weigh-in, attempt selection, warm-up timing, and what actually happens on the platform.
→The myths, mistakes, and practical caveats every client should know. Fix the few things that actually matter (raw vs. cooked, the "little stuff," weekend blowouts) and stop obsessing over the rest.
→Long-term health, recovery, and performance: staying strong and functional for decades, not just seasons.
→How to start rucking, add load the right way, and build real endurance, with a phase-by-phase plan with gear, form, and strength support.
New→The questions clients actually ask: how much to eat, why the scale stalls, diet breaks, hunger, keeping it off. Straight answers, each checked against the research.
7 interactive tools
A free full training log: programs, every lift and set, history and stats, with effective reps counted for each muscle. No account. Your data stays on your phone, and it works offline.
→Your coaching app with your name on it. Plan the week on a calendar; clients tick sets and log RIR in two taps. Branded for a personal coach or a whole gym.
→A food diary for your clients, with your name on it. Barcode scan, fat/carb/protein toward your targets, and your gym’s protein, snacks and meals one tap away.
→Log each set as reps and RIR and see the effective reps you actually banked per muscle group, scored against the 20–40 per session that drives growth. Saves on your phone.
→Build the perfect prompt for any AI assistant: macros, 7-day meal plan, recipes, and grocery list tailored to your stats and goals.
New→Plan two training weeks day by day: exercises, sets and RIR. See sets and effective reps per muscle against your targets, then print it or copy it as text.
→Select what's in your hotel gym and get a ready-to-go conditioning workout. AMRAP, circuit, pyramid, tabata, or EMOM.