Training articles
Train smarter
Plain-language, evidence-based guides to building muscle, moving well and training in Da Nang. Each one starts with the short answer.
Hypertrophy
Build muscle
Volume, effort and progression: the three dials that decide whether you grow.
Hypertrophy · 3 min read
0 to 3 reps left
How close to failure should you train?
For muscle growth, finish most sets with 0 to 3 reps left. What reps in reserve means, why most people stop too early, and where failure costs more.
Read the article →Hypertrophy · 3 min read
A little more, often
Progressive overload: how to keep getting stronger
Add reps first, then load. A simple double progression method, how fast to expect progress, and what to check when your lifts stall.
Read the article →Movement
Move better
The positions behind a strong, pain-free squat and deadlift.
Movement · 4 min read
Hips move, spine stays
The hip hinge: how to deadlift without back pain
A hinge bends at the hips while your spine holds its position. The three common faults, four drills to learn it, and how to set up your deadlift.
Read the article →Movement · 4 min read
Ankles, hips or control
What limits your squat depth
Squat depth usually comes down to your ankles, your hips or your control, not your hamstrings. Three self-tests to find yours and what to do about it.
Read the article →Training in Da Nang
Train here
What the city, the climate and the gyms mean for your training.
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