근력 & 영양 가이드
리프터부터 초보자까지 모두를 위한, 근거 기반의 깊이 있는 핵심 아티클입니다.
strength
Beginner Strength Training — Your First 12 Months Under The Bar
strengthA complete starter's guide to barbell training — what to lift, how often, how to add weight, and what to ignore for the first year.
11 min read
근력 비율 — 내 리프트들이 서로 어떻게 균형을 이뤄야 하는가
strength파워리프팅 코치들이 불균형을 잡아낼 때 쓰는 벤치-스쿼트, 데드리프트-스쿼트, 로우-벤치 비율. "전형적"인 범위는 어떻고 어떻지 않은지, 그리고 앞서가는 리프트를 망가뜨리지 않으면서 뒤처진 리프트를 고치는 방법.
9 min read
programming
Push Pull Legs (PPL) Routine — A Practical Hypertrophy Split
programmingA 6-day-a-week split that organizes training around movement patterns, not body parts — and why it remains the most popular intermediate program in 2026.
10 min read
StrongLifts 5×5 — A Complete Guide With Honest Critique
programmingThe 5×5 program is the most popular novice template ever — for good reasons and a few bad ones. Here's how it works, why it works, and when it stops working.
9 min read
Progressive Overload — The Principle Behind Every Strength Program
programmingThe single rule that drives every strength gain — and the five concrete ways to apply it without breaking your back or your patience.
9 min read
RPE 완벽 가이드 — 추측 없이 훈련을 자기 조절하는 법
programmingRPE를 사용해 근력 훈련을 자기 조절(autoregulation)하는 완벽한 가이드. 1~10 척도, 그 뒤에 있는 수학, 그리고 잠을 못 잔 날이나 바쁜 주에도 프로그램이 적응하도록 만드는 방법.
9 min read
How Long To Rest Between Sets — Strength, Hypertrophy, And Conditioning
programmingThe rest interval between sets is a programming variable, not a coffee break. Different goals demand different rest times — and most lifters get this wrong by orders of magnitude.
8 min read
technique
Squat Form Guide — High-Bar, Low-Bar, And The Cues That Matter
techniqueA complete guide to setting up, descending, and standing up under a loaded barbell — without grinding your knees, your back, or your patience.
10 min read
Deadlift Form Guide — Conventional, Sumo, And The Setup That Saves Your Back
techniqueThe deadlift looks simple — pick up the bar — but the setup is where most reps are won or lost. A complete guide to conventional and sumo, with the cues that translate.
10 min read
Bench Press Form Guide — Setup, Bar Path, And The Cues That Add Pounds
techniqueA complete guide to setting up, descending, and pressing the bar — including the leg drive, arch, and grip choices that separate a strong bench from a frustrating one.
10 min read
Warm-Up Routine For Lifting — General, Specific, And The Stretching Question
techniqueA practical warm-up that takes 10-15 minutes, primes the lifts you're about to do, and skips the static stretching that hurts your top set.
8 min read
cardio
Zone 2 트레이닝 — 나의 존을 찾고, 프로그래밍하고, 유산소 기반을 만드는 법
cardio위대한 지구력 선수들을 만들어 낸 훈련 강도이자, 요즘 모든 장수(longevity) 팟캐스트의 단골 주제. Zone 2가 실제로 무엇인지, 자신의 Zone 2를 찾는 세 가지 정직한 방법, 그리고 3주 만에 포기하지 않고 꾸준히 프로그래밍하는 방법.
11 min read
Heart Rate Zones Explained — The 5-Zone Model, %MHR vs %HRR vs LT, and What Each Zone Actually Trains
cardioFive training zones, three formulas to derive them, and an honest answer to whether your Garmin's zones are right. Everything you need to set your zones once and stop second-guessing them.
13 min read
VO₂max Explained — What It Is, How to Measure It, and How to Raise It
cardioWhat VO₂max actually measures, why it predicts mortality better than almost any other lab value, and the training that moves the number in 8–12 weeks.
14 min read
nutrition
How To Cut — A Practical Fat-Loss Guide That Preserves Strength
nutritionA complete guide to running a fat-loss phase that gets you leaner without trashing your training, your sleep, or your relationship with food.
10 min read
How To Bulk — A Lean Muscle-Gain Guide Without The Dirty Bulk
nutritionA complete guide to a lean muscle-gain phase — calorie surplus, protein, training, and the honest rate of growth most lifters can actually expect.
10 min read