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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
- Fight the worst bullshit in fitness with plain, evidence-aware explanations
- 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
Three Layers Of Depth
- Fast verdict for readers who just need the answer
- Durable guide for people who want the coaching context
- Full trail for anyone who wants to inspect the evidence and limitations
Guide library
Find the guide that matches your question.
Filter by broad training area, narrow tag, or a phrase from the guide title and summary.
Start hereBeginner running guide →
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8 of 84 published guides shown
4x4 intervals guide
How to use four hard 4-minute intervals for aerobic power without turning every cardio session into a test.
Open guideInterval pyramids guide
How to use ascending and descending running intervals without turning the pyramid shape into workout magic.
Open guidePolarized training guide
How to use mostly easy running plus small doses of hard work without turning 80/20 into a rigid law.
Open guideTempo runs guide
How to run controlled tempo workouts that build sustained fitness without turning every session into a race.
Open guideZone 2 training guide
How to use easy aerobic Zone 2 work without pretending heart-rate zones are magic or fat loss is automatic.
Open guideThreshold training guide
How to use controlled hard threshold running without turning every run into medium-hard stress.
Open guideLong run progression guide
How to build long runs gradually for aerobic durability without turning one weekly run into too much stress.
Open guideHeart rate zones guide
How to use heart-rate zones as cardio guardrails without pretending a watch knows your physiology perfectly.
Open guide