Squat form: depth, setup and breathing
How deep to go, where to put your feet and the bar, what to do with your knees and how to breathe: squat form in a few adjustments, the common mistakes, and how to keep progressing.
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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.
Bench press form: setup, mistakes and how to progress
Setup, grip and bar path: bench press form comes down to a few adjustments. The mistakes that cost you reps, and how to keep adding weight week after week.
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Apple Watch and strength training: what it does not log
The Workout app on Apple Watch records that you trained, not what you lifted. No sets, no reps, no weights. What it actually measures, why, and what you need on top to follow your strength progress.
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Log a workout on Apple Watch without your phone in hand
You can log every set from your Apple Watch without ever taking your iPhone out of your bag. But it has to stay within range, because it is what records the session. What works from the wrist, what does not, and why that constraint avoids the worst bug.
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Beginner full body program, 3 sessions a week
A complete program in three weekly sessions: the exercises, the sets, the reps, and the rule for adding weight. Built for the first year, when almost everything works as long as you stay consistent.
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Full body or split: choosing for your level
Full body wins for almost every beginner, and a split becomes useful as frequency and volume go up. The real switching criteria, and why the number of sessions matters more than the split itself.
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RPE chart: turning effort into a percentage of your max
Enter the reps and RPE your program asks for, read the percentage of your max and the load to put on the bar. Full chart from 1 to 12 reps and RPE 6 to 10, and how to use it without turning every set into arithmetic.
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How many sets per muscle per week
Between 10 and 20 hard sets per muscle per week: that is the range that keeps coming up in research and among coaches. How to count yours, how to spread them out, and when adding more stops helping.
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When to add weight: one simple rule is enough
Move up one step when you hit the top of your rep range on every set, two sessions in a row, with your technique unchanged. The signals to watch, how much to add, and what to do when it stalls.
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Plate calculator: what to load on the bar
Enter your target load, pick your bar, and read the plates to put on each side. Adjustable plate set, closest load when the exact one is impossible, and the table of common loads from 40 to 200 kg.
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