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 guideDo you need a fixed workout schedule?
Your muscles don't know it's Monday. What actually needs to be consistent — and it isn't the days.
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 guideWhat counts as a hard set?
Only sets near failure count toward growth. How close is close enough — and how to tell honestly.
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 guideMissed a workout? Here's what it actually costs
One skipped session: near zero. The spiral after it: everything. The real math on missing.
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