Training basics

The ideas behind the exercises and the plans. These guides explain how muscles grow and how strength is built, how much work each muscle needs per week, how hard a set should feel, and how cardio fits next to lifting. They also cover the techniques people ask about most, such as supersets, drop sets, HIIT and Tabata: what each one really does, when it helps, and when it only makes you more tired. Read these when you want to understand why a plan is built the way it is.

• What Is Hypertrophy? How Muscles Grow and How to Train for ItWhat is hypertrophy? Learn how muscles grow, what drives growth (sets, effort, load, rest, range of motion) and how to train for it and track progress.
• How to Build MuscleHow to Build Muscle: Training, Recovery and Realistic GoalsHow to build muscle, from a fitness coach: progressive overload, weekly sets, effort, choosing a plan, sleep, tracking progress and honest expectations.
• Strength Training: What It Is, Its Benefits and How to StartStrength training explained by a fitness coach: what it is, what research says about its benefits, and how beginners start with sets, reps and safety.
• SupersetsWhat Is a Superset? Types, Examples and How to Use Them in Your WorkoutWhat is a superset? Learn the main types, how to set them up in a busy gym, example pairs, a sample superset workout, what research shows and safety tips.
• Cardio (Aerobic Exercise): What It Is, How Much You Need and How to StartCardio explained by a fitness coach: what aerobic exercise is, how much you need each week, how hard to go, which types to try and a safe beginner plan.
• Drop SetsWhat Is a Drop Set? How to Do It, Best Exercises and TipsWhat is a drop set? Learn the classic three-round method, the best machine and cable exercises, what research shows, a sample workout and safety tips.
• HIIT Workout: What It Is, How Hard to Go and Sample Workouts for Every LevelWhat is HIIT? Learn how work and rest intervals work, how hard to push, what research shows, and sample HIIT workouts for beginners and advanced trainees.
• What Is Tabata? The 4-Minute Interval Workout, How to Do It and Sample WorkoutsWhat is Tabata? Learn the 20/10 x 8 format, what the original study really tested, how to do a Tabata workout safely, sample workouts and how often.

The information on this page and on this website is intended to provide general information only. The content on this website does not constitute a professional opinion, a recommendation, or a substitute for consulting an expert in a specific field or obtaining a medical opinion. It is not medical advice. BodyPlus is not a medical device. If you have a health condition or an injury, talk to a qualified healthcare professional before starting. Stop exercising and seek appropriate help if you feel pain, dizziness or other concerning symptoms.