The Forge Fitness Science Blog
Evidence-based articles on training, nutrition, recovery, and mindset. Free, in-depth, no fluff.
Protein Powder: What It Is, Which to Choose & How to Use It
A performance-driven guide to protein powder: whey concentrate vs isolate vs hydrolysate, casein, soy, pea, rice-pea blends, leucine targets, label reading, dosing, timing, and who actually benefits.
Hypertrophy Explained: The Science of Building Muscle
A no-fluff breakdown of muscle growth: myofibrillar vs sarcoplasmic hypertrophy, the real mechanisms that drive size, the role of satellite cells and mTOR, and how to set reps, volume, and frequency for results.
Sleep & Muscle Growth: The Science of Recovery
A performance-first breakdown of sleep as a muscle-building tool: sleep stages, growth hormone, testosterone, cortisol, the cost of sleep loss, sleep hygiene, pre-bed casein, magnesium, and smart napping.
The Deadlift: Muscles, Mechanics & Science
A performance-first breakdown of the deadlift: muscles worked, setup and technique cues, common errors, smart programming, and when to use Romanian, sumo, and trap-bar variations.
The Squat: Muscles, Technique, and Science Behind the King of Exercises
We break down the muscles worked, the science behind why squats are so effective, step-by-step technique, common mistakes, and how to programme them correctly.
The Complete Beginner Workout Plan: How to Start Training (Week by Week)
A 4-week framework to start training safely and effectively, covering common mistakes, how to progress, and how to build a habit that sticks.
How to Build Muscle as a Beginner: The Science-Backed Guide
Covers progressive overload, protein targets, training frequency, and recovery — everything you need to start seeing real results in your first year.
Nutrition for Fitness Beginners: What to Actually Eat to See Results
Simple, science-backed nutrition advice: protein targets, calorie basics, what to eat to lose fat and build muscle, and the common mistakes that slow your progress.
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