Training guides
The science, in plain language.
You know the exercises. These guides cover the part nobody explained — how much volume a muscle needs, how progression actually works, when to back off — and how GainBlocks runs it all for you.
Why am I not building muscle?
You show up, you train hard, nothing changes. The real reason is simpler than you think.
Read the guideProgressive overload, without the spreadsheet
The one rule behind every muscle-building program — and how to run it without doing math at the rack.
Read the guideHow many sets per muscle group per week?
10–20 hard sets is the growth zone. Count yours — most lifters are under it everywhere.
Read the guideThe 12-week muscle building program, done right
Long enough for visible change, short enough to actually finish. What a real 12-week program looks like.
Read the guidePush Pull Legs vs Upper/Lower: which one grows more?
The honest answer: the split matters less than you think. Your days per week decide it.
Read the guideDeload week: the easy week that keeps you growing
The planned lighter week that keeps your numbers climbing — and the signs you're overdue for one.
Read the guideHow to bring up lagging muscle groups
Arms stuck? Chest flat? Adding more of everything won't fix it — moving your volume will.
Read the guideWhat a workout tracker should do for muscle gain
Logging isn't the point — deciding your next set is. What to track, and what your tracker should do with it.
Read the guide