The 4-Week Vegan Beginner Strength Program: Your First 12 Workouts, Fully Planned
A complete 4-week beginner strength program for plant-based lifters: 3 full-body workouts per week with exact sets, reps, and a progression plan.
By Ben B.
#strength training
How Much Training Volume Do You Really Need?
Evidence-based guide to training volume — how many sets per muscle group per week you need for strength and hypertrophy.
By Ben B.
How to Estimate Your 1RM Without Maxing Out
Learn how to estimate your one-rep max using proven formulas — no max testing required. Covers Epley, Brzycki, O'Connor, and Lombardi equations.
By Ben B.