Muscle matters
All muscle isn't built the same. What Type 1, 2A, 2X and 2B fibres are each good at, why size doesn't equal power, and how training and genetics shape the muscle you carry.
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Featured reads
A rotating handful from the writing. Changes through the week.
The idiot index, applied to barbells
Musk's cost lesson, borrowed for a gym: why I make a stainless barbell for ₹7,500 instead of buying one.
Why we make our own equipment
The question we get asked most: why not just buy it? Control, cost, proportions, durability, and fun.
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Latest from the blog
When mistakes feel right
Dip bars are called parallel bars, but nobody said parallel to the floor. I dropped the back end so the wrist stays straight through the descent and the load sits mid-palm.
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On strength standards
Sam came back from a week away and did her dips exactly as well as before. We don't run benchmarks at the gym. The numbers are a consequence of consistency, not a target to hit by month six.
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Long way up
Why I deadlift a t-bell with the handles flush to the floor — nine extra inches each way, a knee angle closer to a squat than a hinge, and what that extra range asks of you.
Read moreMovement guides
Spoilt for load: a field guide to free weights
Sorted not by brand but by where the mass sits relative to your hand — five positions, from the classic dumbbell to centermass bells and long-lever maces, and what each is good at.
Protein decisions
A practical guide to hitting 70–80 g of protein a day, whatever you eat — from full omnivore to plant-only — using DIAAS and leucine to choose well.
Muscle matters
All muscle isn't built the same. What Type 1, 2A, 2X and 2B fibres are each good at, why size doesn't equal power, and how training and genetics shape the muscle you carry.
Hunger is ridiculously complex
Hunger isn't willpower — it's hormones and habit. Ghrelin, leptin, the gut's brakes, and why cutting calories makes your body protest a broken pattern rather than a real shortage.
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