Guides.

Plain advice on lifting and eating, from the person who builds Apex Coach. General information, not medical advice.

• Progressive overload: how to pick your next weightA simple rule for deciding what to lift next session. Double progression, how big the jumps should be, and what to do when a lift stalls.
• How much protein do you need if you lift?General guidance on daily protein in grams per kilogram of bodyweight for people who lift, with a worked example and easy ways to get there with normal food.
• How to track macros without it taking over your lifeA relaxed way to track protein, carbs and fat: what to log, what to skip, how close is close enough, and when to take a break from tracking.
• How to write a simple 3-day beginner gym programA plain full-body program for three days a week: which exercises to pick, how many sets and reps, how long to rest, and how to progress.