Education
Training
Lifting volume, cardio guidelines, and building durable habits.
- Optimal intensity, volume & frequency5–30 rep equivalence, inverted-U weekly sets, MPS windows, and 2–4×/week vs bro-splits.
- Exercise performanceAttentional focus, rep tempo, failure, RPE/RIR, and velocity-based training.
- Exercise selectionCompounds vs isolation, bi-articulate muscles, long lengths, Henselmans criteria.
- CardioHeart, lungs, and work capacity — guidelines, fat loss reality, HIIT vs LISS, interference with lifting, and sustainable dosing.
- Advanced training techniquesDrop sets, myo-reps, BFR/KAATSU, and post-activation potentiation (PAP).
- Female muscle potential & metabolismRelative hypertrophy, estrogen, fat vs carbs, fatigue resistance.
- Menstrual periodization & contraceptivesFollicular vs luteal phase, weekly programming, scale weight, OCs.
- Stress, health & recoveryCortisol vs mTOR, overreaching spectrum, morning HRV autoregulation.
- Androgen profile & male metabolismFree testosterone, AR density, DHT, estradiol, glycogen, and rest intervals.
- Male programming & autoregulation6–8 set session cap, 2–4× frequency, RIR and VBT.
- Motivation psychology & behavioral geneticsDrd1 and Nhlh2, self-control, implementation intentions, intensity preference and tolerance.
- How to structure workoutsRest intervals, exercise order, antagonist supersets and combo sets without losing tension.
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