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Evidence-Based Training & Performance

Science-backed training principles, recovery protocols, cardio programming, and performance nutrition — freely available. Competition-level programming and periodisation plans are available with Full Access.

Core Training Principles

The foundational science behind every effective training programme, regardless of goal, experience level, or compound use.

Progressive Overload

The cornerstone of all strength and hypertrophy gains. Systematically increase the demand placed on the body over time — through added load, volume, density, or reduced rest — to force continuous adaptation.

Specificity (SAID Principle)

Specific Adaptation to Imposed Demands. The body adapts precisely to the type of stress applied. Train for your goal — hypertrophy, strength, power, or endurance — with appropriate rep ranges, loads, and movement patterns.

Recovery & Supercompensation

Muscle growth occurs during recovery, not during training. The training stimulus creates micro-damage; adequate rest, nutrition, and sleep allow the body to rebuild stronger — the supercompensation window.

Volume & Frequency

Training volume (sets × reps × load) is the primary driver of hypertrophy. Frequency determines how that volume is distributed across the week. Higher frequency with moderate volume per session outperforms low-frequency, high-volume approaches for most goals.

Beginner vs. Advanced Considerations

Beginners (0–2 years)

Full-body or upper/lower splits 3–4× per week
Master movement patterns before adding load
Linear progression works — add weight every session
10–15 sets per muscle per week is sufficient
Compounds first: squat, deadlift, bench, row, press

Intermediate/Advanced (2+ years)

Push/pull/legs or body-part splits 4–6× per week
Periodisation required — linear progress has stalled
16–22 sets per muscle per week for hypertrophy
Technique refinement and injury prevention critical
Structured deloads every 4–6 weeks are non-negotiable

Latest Fitness Research

Peer-reviewed findings, automatically curated and reviewed

UpdateMedium Confidence

Lack of Consensus on 'Zone 2 Training' Definition and Methods

Despite its popularity, there is no clear agreement among experts on the definition, training methods, or expected benefits of 'Zone 2 training.'

Added about 13 hours ago1 source

UpdateMedium Confidence

Challenging the Broad Endorsement of Zone 2 Training for Mitochondrial Capacity in the General Population

A review challenges the widespread recommendation of Zone 2 training as optimal for mitochondrial capacity in the general public, suggesting it may be overhyped compared to high-intensity exercise for non-athletes.

Added about 13 hours ago1 source

UpdateMedium Confidence

Challenging the Broad Endorsement of Zone 2 Training for General Population Mitochondrial Capacity

A review challenges the popular notion that Zone 2 training is optimal for improving mitochondrial capacity in the general population, pointing out that this recommendation often stems from elite athletes and may overlook the benefits of high-intensity exercise.

Added about 13 hours ago1 source

New DataHigh Confidence

Lack of Consensus on Zone 2 Training Definition and Adaptations

There is no clear, agreed-upon definition of 'Zone 2 training' among experts, despite its popularity and proposed benefits for endurance performance.

Added about 13 hours ago1 source

All findings are sourced from peer-reviewed literature and reviewed before publication.