Articles
What I usually explain in person
Training, nutrition, recovery and habits, without fitness myths. Short articles that help you understand why something works, not just what to do.
„Everything I write here comes from fifteen years of working with people in the gym. I don’t look for shortcuts, just what works in the long run.” Leo
Why your first year in the gym doesn’t have to be hard
The biggest beginner mistake isn’t too little effort but too much effort too soon. Your first year isn’t built in individual workouts. It’s built by showing up consistently.
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How many sets per week are actually enough
For most people, ten quality sets per muscle group deliver almost all the results they can expect. More isn’t always better.
Three exercises almost everyone does wrong
The pull-up, the row and the Romanian deadlift look simple. That’s exactly why they’re so often done in a way that misses their purpose.
Protein: how much, when and does timing matter
Your total daily protein intake takes care of most of the story. Everything else comes only after that foundation is in place.
Sleep is the most powerful supplement you have
No supplement can make up for months of poor sleep. Recovery starts the moment you turn off the light.
A deload isn’t a break, it’s part of the program
Cutting your training volume doesn’t mean your progress stops. A deload is how your body makes use of what you’ve built over the previous weeks.
How to come back after a three-month break
You’re not starting where you left off, but you’re nowhere near zero either. Getting back in shape usually goes a lot faster than you think.
Shoulder pain when pressing: what to do
The answer usually isn’t to stop training. Changing the angle, the load or the execution often gets rid of the problem without giving up the exercise.