Training Guides

A smaller, reviewed library of practical training and nutrition guides. Each article is maintained by Brian Chang and includes source links or product-specific examples where they help the reader decide what to do next.

The archive is intentionally narrow: training decisions, nutrition tracking, recovery, and movement quality.

Start with progressive overload

The core principle behind strength and muscle gain.

Use RPE more accurately

Choose loads based on reps in reserve and daily readiness.

Try the strength calculator

Estimate 1RM, training max, and percentage loads.

Workout Log Review Checklist: What a Coach Looks For

CoachingMay 27, 20268 min read

A practical checklist for reviewing workout logs: consistency, progression, exercise balance, effort, recovery, and notes that explain plateaus.

By Brian Chang

How to Use a Strength Calculator Without Overestimating Your Max

ProgrammingMay 26, 20268 min read

Turn a recent set into practical training loads, then sanity-check the estimate with RPE, technique, and recent workout history.

By Brian Chang

Squat Form Guide: Build a Repeatable Squat Before Adding Load

Exercise GuideMar 25, 202610 min read

A coach's checklist for squat stance, bracing, depth, bar path, common mistakes, and when to reduce load.

By Brian Chang

The Complete Warm-Up Guide for Lifters

Training PreparationMar 2, 20268 min read

A simple warm-up structure for strength training: raise temperature, open the needed range, activate weak links, and ramp to working weight.

By Brian Chang

Understanding RPE: Use Effort Without Guessing

Training PrinciplesFeb 28, 20268 min read

Learn how to use RPE and reps in reserve for strength training decisions, when to trust it, and when percentages are safer.

By Brian Chang

Sleep and Recovery: The Training Variable Most Lifters Underestimate

RecoveryFeb 26, 20268 min read

How sleep changes strength sessions, hunger, recovery, motivation, and when to adjust training after poor sleep.

By Brian Chang

How to Track Macros for Muscle Gain Without Overcomplicating It

NutritionFeb 22, 20269 min read

Set calories, protein, carbs, and fats for a lean gaining phase, then adjust from body-weight trends and training performance.

By Brian Chang

Progressive Overload: How to Progress Without Chasing Maxes

Training PrinciplesFeb 20, 20269 min read

A practical progression framework for adding load, reps, sets, and better movement quality while keeping recovery and technique in check.

By Brian Chang