Apple Watch complications for workouts: your gym face
Three complications cover a strength session: Timers for rest, Heart Rate, Workout. Which watch face holds them, and how to make it appear on its own at the gym.
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What we learn building a strength tracker, and what the training itself keeps teaching us. No programs to sell, no miracle method.
iPhone Duo workout app: your gym session, unfolded
Open it and your workout splits in two: the video and cues on the left, your sets and rest on the right. What Basalt Lab shows on iPhone Duo, open, closed or side by side.
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Upper lower split: the 4-day program, session by session
An upper lower split alternates two upper body and two lower body sessions a week. The exercises for each session, the sample week, the volume it gives you, and why it beats a 4-day PPL.
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5×5 program: the two workouts, starting weight and limits
A 5×5 program is five sets of five reps on three barbell lifts per workout, three times a week. The two workouts, where to start, how to add weight, and when the progress stops.
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Push pull legs split: how it works, with a sample week
A push pull legs split divides the week into three sessions: push, pull and legs. The exercises in each session, the six-day sample week, the volume it gives you, and who the split is really for.
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Strength plateau: how to break it in 4 questions
Your lifts have stopped going up for weeks? Four questions to find what is causing a strength plateau, and what to change, in order, before starting over with a new program.
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Rest between sets: how long for strength and muscle
How long to rest between sets: two to five minutes on heavy compound lifts, at least a minute and a half for muscle growth. What the studies show, and how to stick to it.
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Deload week: when and how to take one
A deload week cuts your training volume and effort without stopping training. When to schedule one, how to build it, and why taking the whole week off costs strength.
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How to do your first pull-up: a 4-step method
Can’t do a single pull-up yet? Dead hangs, inverted rows, negatives, then a resistance band: a four-step progression, the markers that tell you when to move on, and how to track your attempts.
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Deadlift form: setup, safety and progression
Where to put your feet and hands, how to keep your back neutral, when to breathe and which variation to pick: deadlift form, the mistakes that cost the most, and a way to progress without needless risk.
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