020 How to program a muscle specialisation phase

019 Cluster Sets – How they work and how to use them

018 Pauses, Stretching, and Partials

017 Exercise Selection - How to pick the exercises needed to maximally develop a muscle

016 Training Splits - Why upper/lower, torso/limbs, push/pull, and other split routines face the same problem

015 Training Frequency - Why 3x per week beats 2x even if MYOPS is still elevated

014 Training Frequency - What the long-term studies actually show

013 Neuromechanical Matching: Everything you need to know (but few do)

012 How to build muscle with isometric training

011 Why the idea that a single exercise can train the whole muscle and “bias” a region is false

010 Warming up - what does it really achieve?

009 Work capacity - what it is and how to improve it

008 Training Frequency - what to consider if you want to train every day

007 Do all training programs maximise hypertrophy eventually?

006 Strength - the mechanisms that increase strength, and why hypertrophy must make us stronger

005 Training volume and post workout fatigue - how many sets are recoverable in 48 hours?

004 Training splits and exercise selection - 3 sets of 1 exercise or 1 set of 3 exercises?

003 Training splits - what to consider when splitting full body workouts into upper / lower workouts

002 How long does the growth stimulus last after a training session?

001 Training frequency - why the diminishing returns of volume makes higher frequencies better