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
- 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 →
Start hereDaily protein intake guide →
Start hereSleep and recovery guide →
Start hereCreatine guide →
15 of 84 published guides shown
Rest intervals guide
How long to rest between sets for strength, hypertrophy, accessories, and busy workouts without worshipping the stopwatch.
Open guide5/3/1 guide
A practical guide to using 5/3/1 as a conservative strength framework built around a training max, submaximal work, and patient progression.
Open guideTexas Method guide
How to understand the Texas Method as a weekly volume, recovery, and intensity framework without turning it into blind max testing.
Open guideTraining max guide
How to use a conservative training max for percentage work, 5/3/1-style cycles, and autoregulated strength training.
Open guideTop set plus backoff guide
How to use one hard top set and lighter backoff work with practical load drops, stop rules, and recovery checks.
Open guidePercentage-based programming guide
How to use percentages of 1RM or a training max without pretending the spreadsheet knows how you recovered.
Open guideBeginner training plan chooser
A practical guide to choosing a beginner training plan by goal, schedule, recovery, equipment, and progression style.
Open guideVolume landmarks guide
How to use training volume landmarks as feedback zones instead of fixed magic set targets.
Open guideRep ranges guide
How to choose rep ranges for strength, muscle growth, endurance, technique practice, and joint-friendly training without pretending one range is magic.
Open guideSquat guide
How to build a useful squat around stance, depth, bar position, bracing, weekly slots, progression, fatigue, and joint tolerance.
Open guideBench press guide
How to build a stronger, more repeatable bench press around setup, grip, range of motion, shoulder comfort, progression, and fatigue.
Open guideDeadlift guide
How to build a useful deadlift around setup, hinge mechanics, bracing, variant choice, progression, and fatigue.
Open guideOverhead press guide
How to build a useful overhead press around repeatable setup, range of motion, shoulder comfort, progression, and weekly pressing volume.
Open guidePull-ups and rows guide
How to build useful upper-body pulling around pull-ups, chin-ups, pulldowns, rows, progression, grip, elbow comfort, and weekly balance.
Open guideCan short workouts build muscle?
A practical minimum-effective-dose guide for building or maintaining muscle when long gym sessions are not realistic.
Open guide