Explore
The whole map, including the gaps
Every subject the Hub covers or intends to cover, with the number of pages published in each. Where a subject is empty it says so — that is more useful than a page of near-misses.
By goal
What are you trying to do?
- Build muscleWhat drives growth and how to train for it4 pages
- Start trainingYour first sessions and first month20 pages
- Improve my nutritionEnergy, protein and practical eating13 pages
- Work something outCalculators for protein, energy and macros2 pages
- Get strongerLoading, specificity and strength as a skillNot written yet
- Lose fat / get leanDeficits, rate of loss and keeping muscleNot written yet
- Understand the scienceMechanics and physiology, properly explainedNot written yet
By subject
Sections
What each section covers, and how deep it currently goes.
Training · 20 pages
Training and programming
How to put a week of training together: how often to train, how much to do, and how to make it harder over time.
- training frequency
- volume
- intensity and proximity to failure
- progressive overload
- programme structure and splits
- exercise selection
- warm-ups
- session length
- technique
Includes Recovery.
Muscle · 4 pages
Building muscle
What drives growth, how fast it can realistically happen, and what makes no difference.
- hypertrophy mechanisms
- mechanical tension
- volume and growth
- rates of muscle gain
- muscle groups
- training age
Nutrition · 13 pages
Nutrition
Energy, protein and the practical side of eating around training.
- energy intake
- protein
- carbohydrate
- dietary fat
- fibre
- meal timing
- hydration
- food composition data
Includes Supplements.
Tools · 2 pages
Tools and calculators
Working calculators and printable templates. Nothing to sign up for.
- calculators
- printable templates
- reference tables
Being written
Not published yet
These subjects are planned and classified, but nothing is published in them. They stay empty until the writing and review are done.
Strength
Strength is a skill as well as a quality. How to train it, and how it differs from size.
Nothing published yet
Fat Loss
How to lose fat without losing the muscle you trained for.
Nothing published yet
Advanced
The mechanics and physiology underneath training decisions, explained properly rather than simplified away.
Nothing published yet
By sequence
Learning paths
Ordered routes through the library. A path with no steps yet is listed, not hidden — so you can see what is coming.
You have never trained with weights, or not for years.
11 steps
I already train but want better results
You train regularly and want the decisions that actually matter.
8 steps
You want size, and want to know what genuinely causes it.
11 steps
I want to lose fat while keeping muscle
You want to get leaner without undoing your training.
No steps yet
I want to understand exercise science
You want the mechanics and physiology, not slogans.
No steps yet