How to Train When You Have a Desk Job and Limited Time
You finish a day at your desk with a workout still on the calendar, but little time to fit it in.
A better understanding.
A stronger everyday.
PROGRESS BEGINS WITH UNDERSTANDING.
WE EXPLORE THE SCIENCE OF STRENGTH,
NUTRITION AND RECOVERY — TO HELP YOU
MAKE SENSE OF WHAT MATTERS.
A considered collection of practical ideas for your training and the hours around it. Read the evidence. Ask better questions. Find your own form.
Four connected subjects
The elements of better form
Notes, questions & useful answers
The journal
How Much Protein Men Need to Build Muscle: A Daily Guide
You can train regularly and still be unsure whether your meals provide enough protein.
How to Recover Before Your Next Workout Tomorrow
You finish a hard workout, then remember that another session is already on tomorrow's calendar.
Are Squats Bad for Your Knees? What the Evidence Says
You finish a set of squats, feel your knees working, and wonder whether that pressure is a warning sign.
Can Massage Help Build Muscle? What the Evidence Says
After a hard lifting session, massage can make sore muscles feel looser.
How to Stop Overeating in the Evening Without Under-Fueling
You finish work or an evening workout, eat dinner, and still return to the kitchen.
Strength Training and Heart Health: What the Evidence Shows
You finish a hard set, your heart is pounding, and lifting briefly feels more like a cardiovascular stress test than a health habit.
Do Testosterone Boosters Work for Muscle and Strength?
You see the promise everywhere: take a few capsules, raise your testosterone, and make faster progress in the gym.
How to Preserve Muscle While Losing Weight
You start a cut, the scale moves, and then a few workouts feel flatter than usual.
Do Sleep Deprivation and Stress Harm Male Hormones?
A bad night can make the next workout feel unusually heavy, and a stressful week can leave recovery looking worse on every tracker.
How we look at thingsBuilt on curiosity.
Built on curiosity.
Grounded in evidence.
(01) Ask
Start with a real question.
The ones that come up between sets, at dinner, or before tomorrow’s workout.
(02) Examine
Follow the evidence.
Look beyond a headline. Read the research, its context and its limitations.
(03) Apply
Bring it back to life.
Clear ideas to help you think through your own training, food and recovery.