Training
Home and gym programs, honest progress timelines, and workouts that survive a busy week — written by a regular guy, not a trainer, with the science cited to real institutions.
- Training
The 3-Day Dumbbell Plan for Busy Guys (Full 8 Weeks, One Pair of Dumbbells)
Three 40-minute workouts a week, one pair of dumbbells, eight weeks mapped out in full — including the week where most guys quit.
- Training
"How Much Exercise Do You Actually Need? The CDC Numbers, Translated"
The official numbers are less scary than the fitness industry wants you to think. Here's the CDC guidance translated into a regular week.
- Training
"Walking Is Underrated: What 8,000 Steps Really Does (Sourced) and How to Hide Them in a Workday"
The least impressive exercise turns out to have the best evidence-to-effort ratio. The studies, translated, plus my desk-job step playbook.