The fitness industry has a problem with food. Specifically, it has convinced an entire generation that eating less is always better, that maintaining a lean physique year-round is optimal, and that you can build meaningful muscle while consuming at maintenance calories. This is wrong. Not opinion-wrong. Research-wrong. If you want to get strong, you have to eat enough to support the process. A moderate caloric surplus builds muscle and supports recovery from the training needed to build it....

Open any fitness app and you're drowning in options. Programmes that rotate exercises weekly. Schemes that vary your sets and reps daily based on how you're feeling. Phases that build on phases. Percentages calculated from percentages. These approaches exist for a reason. Advanced lifters who've been training hard for years genuinely need this level of sophistication to keep progressing. The problem is who's using them. Scroll through any fitness forum and you'll find people three months into...

The fitness industry treats intensity and volume as equal variables you can trade off against each other. Do less weight with more sets. Do more weight with fewer sets. Six of one, half dozen of the other. This is wrong. Intensity and volume don't sit on the same level. Intensity is the gatekeeper. Volume only matters after you've paid the entry fee. The Threshold That Changes Everything There's a minimum level of mechanical tension required to trigger muscle growth. Below this threshold, you...