Progressive overload is not adding weight every week
Six ways to make a session harder that have nothing to do with the number on the bar — and when each one is the right lever to pull.
01The journal
Written by the people on the floor.
Nine articles, no listicles and nothing to sell you. Our coaches write these between sessions, which is why they read like something a coach would actually say.
Featured this month
The protein timing question, answered boringly
The anabolic window is wider than the supplement industry would like. Here is what actually moves the needle.
Why we make everyone do zone 2 first
Most people train too hard to go easy and too easy to go hard. The fix is a heart-rate strap and some patience.
You cannot train your way out of sleep debt
What six hours a night does to your strength numbers, your appetite and your injury risk — with the studies, not the headlines.
Sunday meal prep for people who hate meal prep
Three components, ninety minutes, five days of food that does not taste like a punishment by Wednesday.
Inside the recovery suite: what contrast bathing does
Hot, cold, repeat. The evidence is thinner than the marketing, but the bit that holds up is worth your Wednesday evening.
Your first ninety days at IRONHAUS
Assessment, programme, first review. Exactly what happens, in what order, and what we need from you.
The mobility lab at Chelsea is open
Eight reformer beds, a movement screening bay and four physiotherapists. Booking is live in the app.
Grip strength is the cheapest health marker you own
A dynamometer costs thirty pounds and predicts more than most of the wearables on this floor.
Nothing published on that yet.
The Monday brief
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