Start hereBeginner hypertrophy program →
Guides
Guides
Use the library to find the durable version of a training question: the quick answer first, then the evidence and coaching nuance when you need more depth.
What No Lies Lifting Is For
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- Help different kinds of trainees and coaches move forward without panic or hype
- Turn noisy claims into practical choices you can actually use in training
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Guide library
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Filter by broad training area, narrow tag, or a phrase from the guide title and summary.
Start hereBeginner running guide →
Start hereDaily protein intake guide →
Start hereSleep and recovery guide →
Start hereCreatine guide →
6 of 84 published guides shown
Beginner training plan chooser
A practical guide to choosing a beginner training plan by goal, schedule, recovery, equipment, and progression style.
Open guideLinear progression guide
A beginner-friendly guide to adding weight or reps while technique, recovery, and performance still support fast progress.
Open guideFull body hypertrophy guide
How to use full-body training to spread weekly muscle-building volume across 2-4 repeatable sessions.
Open guideBeginner hypertrophy program guide
A simple beginner muscle-building framework using repeatable exercises, modest weekly volume, progression, recovery, and protein.
Open guideBeginner running guide: get fit with a walk-run plan
A flexible six-week walk-run progression with effort cues, recovery rules, simple strength support, and clear pain and medical boundaries.
Open guideCrossFit training guide for beginners
Understand class structure, terminology, scaling, gym selection, and a first-month plan that puts mechanics before intensity.
Open guide