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.
Movement guides
Pragmatic guides on movements we frequently employ for our training sessions – in the gym and online.
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.
Feeling full is complicated
Satiety and satiation aren't the same thing, and volume, protein, fibre and processing all pull the strings. What to be wary of, and the foods that actually fill you up.
Bean counter
A practical guide to Indian pulses — how much protein and energy each one really delivers, and how to prep and pair them so that protein actually counts.
The trap bar: neutral grip for the win
Why the trap bar's neutral grip is friendlier on the upper back and shoulders, how it lowers the setup barrier that makes the barbell deadlift so hard to coach, and the variants worth knowing.
Why the weight won't budge
Fat loss isn't a metabolism mystery. It's a handful of specific, fixable traps — not knowing your intake, over-crediting your activity, missing the hidden calories, and not caring enough to stick.
Micronutrients that matter
No single diet nails every micronutrient. A practical rundown of the four worth minding — calcium, magnesium, zinc and iron — with doses, the absorption rules, and when to just supplement.
How to squat
Why single-leg work takes centre stage, how deep is deep enough, the cues that actually matter, and how to load and progress a squat without wrecking your knees.
How to eat well, minus the nonsense
A practical guide to eating for strength and health — protein, portions, measuring, supplements, and how to ignore the marketing. From the coaches at Movement Inc.
Get a grip
Grip is the weakest link in most of your lifting — and one of the most trainable. Why it caps your strength, how the way you hold changes everything up the chain, and how to build it.
Cardio comes in all shapes and sizes
Your heart doesn't care whether you run. It cares how hard it works and for how long. A case for conditioning beyond the treadmill — sleds, airbikes and the humble jump rope.
Single-leg squats
A guide to single-leg squat variations, excellent for building strength when traditional squats and hip thrusts become too easy.
A band-free guide to chin ups and pull ups
A realistic progression for pull ups without using bands. We go from hangs all the way to full range of motion using only the upper body.