Already training

You already turn up. Now find out what's actually happening when you do. This path covers which muscles do the work, how tempo changes a set, where your energy comes from, and how your lifts compare. Fair warning: you may start correcting people. Try not to.

Your first step

Your first few weeks

1. Try a tempo on one liftPick one lift and control the lowering for a couple of seconds for a few weeks. Notice how the set changes.
2. Match sessions to energy systemsShort, heavy sets and long, steady efforts draw on different systems. Knowing which one you're training makes the plan make sense.
3. See how your lifts compareThe lifting standards page uses real competition data, not gym folklore.
4. Learn the proper namesTen minutes a day in the app and you'll know what every muscle you train is called, and why.

The best pages, in order

1. Muscles worked: what the big lifts really train.
2. Lifting tempo: how the speed of a rep changes the set.
3. Energy systems: where the energy for each set comes from.
4. Lifting standards: how your lifts compare.
5. Agonist and antagonist: which muscle is doing the work, and when.
6. The heart: and the lungs, for the engine side.
7. The daily lessons: learn the proper names.

Not sure this is you? Take the two-minute questionnaire, or see every starting point.