Progressive overload, without the spreadsheet
Adding weight every session stops working within weeks. Adding reps first, then weight, keeps working for years.
The Javix blog
What the research actually says about building muscle, eating for your goal, and recovering well enough to keep showing up.
Adding weight every session stops working within weeks. Adding reps first, then weight, keeps working for years.
Most programmes treat the chest as one muscle. It has four distinct regions, and the flat bench only really loads one of them.