TRAINING
GUIDES.
Training basics, better progress photos, and what your score actually means.
What makes a physique look jacked?
Muscle size, proportions and visible definition all affect a physique photo. Here is what a jacked score can tell you, and what it cannot.
Read guide ↗How to take consistent physique progress photos
A repeatable setup makes progress photos more useful. Use this checklist for camera position, lighting, poses and private comparisons.
Read guide ↗A practical 3-day beginner lifting routine
Start with a repeatable full-body routine, sensible effort and a simple progression rule. Six exercises, three nonconsecutive training days.
Read guide ↗Progressive overload without maxing out every workout
Use repetitions, small load increases and an honest training log to progress. Learn when to add weight, repeat a session or step back.
Read guide ↗Building muscle with dumbbells when you do not have a gym
Build a repeatable home routine with dumbbell squats, hinges, presses and rows. Learn safe setup, progression and the limits of light weights.
Read guide ↗What realistic 90-day muscle progress can look like
Set useful 90-day training goals without a guaranteed transformation. Track consistent workouts, actual performance and comparable progress photos.
Read guide ↗GET YOUR PHYSIQUE SCORE.
Upload your photo. Your score and full breakdown are free. Sharing is optional.