Strength Training Guides
Evidence-based guides to help you build muscle and strength efficiently
All guides are based on peer-reviewed research and practical application. Whether you're a complete beginner or experienced lifter, you'll find actionable strategies to optimize your training.
Beginner's Guide to Strength Training
Start your fitness journey right. Learn fundamental exercises, proper form, programming basics, and what to expect in your first year.
Understanding Progressive Overload
The foundation of all strength gains. Master the science of gradually increasing training stimulus for continuous muscle and strength development.
What Are Antagonist Supersets?
Save 30-40% of your workout time without sacrificing results. Learn how to pair opposing muscle groups for maximum efficiency.
The Myo-Reps Protocol
Get 3× the muscle stimulus in 1/3 the time. Master this advanced intensification technique for efficient hypertrophy training.
Understanding RIR (Reps in Reserve)
Quantify training intensity without always going to failure. Learn to autoregulate workouts and optimize effort for maximum gains.
Time-Efficient Training Strategies
Build muscle in 20-30 minutes per session. Evidence-based techniques for maximizing gains with minimal time investment.
Home Gym Workout Programs
Complete training programs for home gyms. Dumbbell-only, bodyweight, and minimal equipment workouts that deliver results.
Have Questions?
Check out our comprehensive FAQ for answers to common questions about strength training, the MVP app, and workout programming.
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