Training Principles

Progressive overload means asking your body to do slightly more over time. It is the one principle every working programme has in common, and the one most people apply by feel rather than on purpose.

Volume is how much hard work you do. It is the variable most strongly tied to muscle growth, and the one most easily overdone by people who assume more is always better.

Intensity is measured three different ways and people constantly talk past each other because of it. Here is what each one means and when to use it.

Less changes with age than people expect, and what does change is mostly recovery rather than capacity. Here is what to adjust and what to leave alone.