https://gethealthbuddy.com/guides.html Evidence-based guides on training, exercise technique and nutrition from the makers of HealthBuddy. en https://gethealthbuddy.com/guides/workout-log.html https://gethealthbuddy.com/guides/workout-log.html Mon, 14 Sep 2026 00:00:00 GMT Training Stop guessing your weights at the gym: what to write in a workout log, the best way to keep one, and how to pick today's weight from last session. https://gethealthbuddy.com/guides/rest-between-sets.html https://gethealthbuddy.com/guides/rest-between-sets.html Mon, 14 Sep 2026 00:00:00 GMT Training How long to rest between sets for muscle, strength and fat loss: rest times by exercise, how to shorten sessions, and when shorter rest backfires. https://gethealthbuddy.com/guides/glute-workout-for-women.html https://gethealthbuddy.com/guides/glute-workout-for-women.html Mon, 14 Sep 2026 00:00:00 GMT Training The best glute exercises for women, how many sets per week, a sample 3-day gym plan, and how to progress so your glutes actually grow. https://gethealthbuddy.com/guides/deload-week.html https://gethealthbuddy.com/guides/deload-week.html Mon, 14 Sep 2026 00:00:00 GMT Training What a deload week is, the signs you need one, how often to deload, and exactly how to cut sets, weight and effort without losing your gains. https://gethealthbuddy.com/guides/winter-arc.html https://gethealthbuddy.com/guides/winter-arc.html Mon, 07 Sep 2026 00:00:00 GMT Training A Winter Arc done properly: a 90-day training block with real phases, a week-by-week setup, what to track, and how to keep the streak alive in December. https://gethealthbuddy.com/guides/sets-and-reps-for-muscle.html https://gethealthbuddy.com/guides/sets-and-reps-for-muscle.html Mon, 07 Sep 2026 00:00:00 GMT Training How many sets and reps to build muscle: evidence-based rep ranges, weekly set targets, how close to failure to train, rest, and tempo. https://gethealthbuddy.com/guides/rpe-and-rir.html https://gethealthbuddy.com/guides/rpe-and-rir.html Mon, 07 Sep 2026 00:00:00 GMT Training RPE and RIR are one scale read from opposite ends. What each number means, how to rate a set honestly, and how to use it to pick your next weight. https://gethealthbuddy.com/guides/break-through-a-plateau.html https://gethealthbuddy.com/guides/break-through-a-plateau.html Mon, 07 Sep 2026 00:00:00 GMT Training Learn how to break through a plateau: the real causes, a troubleshooting checklist, and tactics like deloads, double progression, and RIR autoregulation. https://gethealthbuddy.com/guides/track-gym-progress.html https://gethealthbuddy.com/guides/track-gym-progress.html Fri, 10 Jul 2026 00:00:00 GMT Training The five numbers worth tracking in the gym, how often to measure them, and how to read the trends — so progress stops being a feeling and becomes a fact. https://gethealthbuddy.com/guides/superset-training-guide.html https://gethealthbuddy.com/guides/superset-training-guide.html Fri, 10 Jul 2026 00:00:00 GMT Training What supersets are, when they work (and when they don't), the four pairing types with examples, and how to program supersets without losing strength. https://gethealthbuddy.com/guides/count-reps-automatically.html https://gethealthbuddy.com/guides/count-reps-automatically.html Fri, 10 Jul 2026 00:00:00 GMT Training Stop losing count mid-set. How automatic rep counting works with AirPods and Apple Watch motion sensors, what it can and can't detect, and how to set it up. https://gethealthbuddy.com/guides/body-measurements-guide.html https://gethealthbuddy.com/guides/body-measurements-guide.html Fri, 10 Jul 2026 00:00:00 GMT Training Which body measurements to take, exactly where to place the tape, how often to measure, and how to read the trends the scale can't show you. https://gethealthbuddy.com/guides/warm-up-before-lifting.html https://gethealthbuddy.com/guides/warm-up-before-lifting.html Wed, 01 Jul 2026 00:00:00 GMT Training A simple, evidence-based warm-up before lifting: general cardio, dynamic mobility and ramp-up sets — plus why static stretching should wait. https://gethealthbuddy.com/guides/protein-for-muscle.html https://gethealthbuddy.com/guides/protein-for-muscle.html Wed, 01 Jul 2026 00:00:00 GMT Nutrition How much protein to build muscle? Aim for 1.6-2.2 g/kg (0.7-1 g/lb) daily, spread across meals. Here is the evidence-based way to hit it. https://gethealthbuddy.com/guides/progressive-overload.html https://gethealthbuddy.com/guides/progressive-overload.html Wed, 01 Jul 2026 00:00:00 GMT Training Progressive overload is the key to building strength and muscle. Learn the levers, a worked double-progression example, deloads, and how to track it. https://gethealthbuddy.com/guides/ppl-vs-full-body.html https://gethealthbuddy.com/guides/ppl-vs-full-body.html Wed, 01 Jul 2026 00:00:00 GMT Training PPL vs full body, explained. See how training frequency and weekly volume drive results, then pick the split that fits your days and goals. https://gethealthbuddy.com/guides/how-to-squat.html https://gethealthbuddy.com/guides/how-to-squat.html Wed, 01 Jul 2026 00:00:00 GMT Exercises Learn how to squat with proper form. A coach breaks down barbell back squat setup, stance, bracing, depth, common faults, and how to start light. https://gethealthbuddy.com/guides/how-to-overhead-press.html https://gethealthbuddy.com/guides/how-to-overhead-press.html Wed, 01 Jul 2026 00:00:00 GMT Exercises Learn how to overhead press safely and strongly. A coach covers rack setup, grip, front rack, bracing, bar path, lockout, faults, and easy variations. https://gethealthbuddy.com/guides/how-to-do-pull-ups.html https://gethealthbuddy.com/guides/how-to-do-pull-ups.html Wed, 01 Jul 2026 00:00:00 GMT Exercises Learn how to do pull ups with proper form, plus a concrete progression from zero reps to your first strict rep, how to add reps, and how to add weight. https://gethealthbuddy.com/guides/how-to-deadlift.html https://gethealthbuddy.com/guides/how-to-deadlift.html Wed, 01 Jul 2026 00:00:00 GMT Exercises Learn how to deadlift with proper form: setup, bracing, the pull, lockout, lowering, and fixes for the most common faults. Start light and build safely. https://gethealthbuddy.com/guides/how-to-count-macros.html https://gethealthbuddy.com/guides/how-to-count-macros.html Wed, 01 Jul 2026 00:00:00 GMT Nutrition Learn how to count macros step by step: set your daily calories, then dial in protein, fat, and carb targets and track them without the stress. https://gethealthbuddy.com/guides/how-to-bench-press.html https://gethealthbuddy.com/guides/how-to-bench-press.html Wed, 01 Jul 2026 00:00:00 GMT Exercises Learn how to bench press safely and strongly. A coach breaks down setup, grip, bar path, elbow tuck, breathing, common faults, and spotter safety. https://gethealthbuddy.com/guides/high-protein-foods.html https://gethealthbuddy.com/guides/high-protein-foods.html Wed, 01 Jul 2026 00:00:00 GMT Nutrition The best high-protein foods for every budget and diet, with protein per serving, plus a simple system to hit your daily target without guesswork. https://gethealthbuddy.com/guides/creatine-guide.html https://gethealthbuddy.com/guides/creatine-guide.html Wed, 01 Jul 2026 00:00:00 GMT Nutrition Creatine is the most studied supplement for strength and muscle. Here is how it works, how to dose it (3-5 g/day), and how to take it safely. https://gethealthbuddy.com/guides/cardio-for-fat-loss.html https://gethealthbuddy.com/guides/cardio-for-fat-loss.html Wed, 01 Jul 2026 00:00:00 GMT Training How much cardio for fat loss? Learn why diet drives results, how LISS and HIIT compare, how to use steps and NEAT, and a sensible weekly template. https://gethealthbuddy.com/guides/calorie-deficit-vs-surplus.html https://gethealthbuddy.com/guides/calorie-deficit-vs-surplus.html Wed, 01 Jul 2026 00:00:00 GMT Nutrition A practical guide to calorie deficit vs surplus: set maintenance calories, size a fat-loss deficit or lean-bulk surplus, and adjust by weight trend. https://gethealthbuddy.com/guides/beginner-gym-plan.html https://gethealthbuddy.com/guides/beginner-gym-plan.html Wed, 01 Jul 2026 00:00:00 GMT Training A safe, full-body beginner gym workout plan for 3 days a week. Get a sample week, starting weights, and a simple way to progress over your first 12 weeks.