Pillars & Clusters (Start Here)
Browse the entire blog by goal. One master page that groups every post into pillars like Sports Nutrition, SEAL Guide Nutrition, Heavy Duty Nutrition, and our core Training & Nutrition Library.
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Straightforward guides on strength, fat loss, posture, performance and long-term health — written to be used, not just read.
Strength as Health: The Minimalist Posture Routine
Evidence-based strength and performance reading.
ReadStrength Bridges the Gap (Barbell Medicine inspired
Evidence-based strength and performance reading.
ReadTechnique → Results: The EZMUSCLE Method for Big Lifts
Evidence-based strength and performance reading.
ReadHow to use the EZMUSCLE blog (so it actually changes your results)
The fastest way to get value here is to treat articles like a checklist, not entertainment. Start with one pillar, pick one change, and run it for a full week before adding the next. If you compete or train for performance, go straight to the Sports Nutrition hub. If your schedule is chaotic, start with SEAL Guide Nutrition. If you want a broad fundamentals track, open the Training & Nutrition Library. For a tighter execution series, use Heavy Duty & Nutrition.
Prefer a single “map” that links everything together? Use the Pillars & Clusters page to browse by goal and follow the internal flow from basics to advanced. That structure is designed to save time and keep you moving.
Latest training & nutrition posts
Strength as Health: The Minimalist Posture RoutineOpen guideBuild Muscle Without Guesswork: The EZMUSCLE FrameworkOpen guideThe Muscle Growth Timeline: What to Expect in 30, 90, and 365 DaysOpen guideLean Bulk Blueprint: Gain Muscle Without “Accidental” Fat GainOpen guideThe Best Workout Split for Muscle Gain (Based on Your Schedule)Open guideBuild Your Own 12‑Week Transformation Program (Training + Nutrition)Open guideProtein and Calories for Mass: The Simple Numbers That Actually WorkOpen guidePre‑Workout and Post‑Workout Nutrition: What Matters (and What Doesn’t)Open guideSupplements for Muscle: What Works, What’s Waste, and What’s RiskyOpen guideRecovery for Muscle Growth: Sleep, Deloads, Soreness, and the Truth About “Overtraining”Open guideLift With Longevity: Technique Cues That Build Muscle and Protect Your JointsOpen guideCutting Without Losing Muscle: The Strength‑First Fat Loss PlanOpen guideFull Body vs Upper/Lower vs Push–Pull–Legs: Choose the Split You Can Actually Recover FromOpen guideProgressive Overload Without Ego Lifting: 8 Ways to Progress Beyond Adding WeightOpen guideBuild a Big Back: The Row–Pull Balance, Lat Biasing, and Weekly Volume That WorksOpen guideLeg Growth Without Knee Pain: Build Quads and Glutes While Keeping Joints HappyOpen guideMuscle Gain When You’re Busy: The 3-Day Plan That Beats Random 6-Day TrainingOpen guidePlateau Breakers: Deloads, Volume Landmarks, and 4-Week Specialization BlocksOpen guideCardio for Lifters: Build Conditioning Without Killing Your GainsOpen guideMind–Muscle Connection: When It Matters, When It Doesn’t, and How to Train ItOpen guideHoliday Survival Guide: Maintain (or Even Gain) Muscle Through Travel, Parties, and ChaosOpen guideNew Year Reboot: An 8-Week Recomposition Plan (Build Muscle, Drop Fat, Keep It Simple)Open guideBuild a Bigger Chest: Angles, Execution, and Weekly Progression (Without Shoulder Pain)Open guideShoulders That Pop: Build 3D Delts Without Wrecking Your JointsOpen guide
Sports nutrition series
Fueling, hydration, caffeine, creatine, recovery, travel, heat, and safe supplementation — built for athletes and busy schedules.
Open the Sports Nutrition hubSports Nutrition Fundamentals: Build an Athlete Fueling System That Actually HoldsOpen guideMacronutrients for Performance: Carbs, Protein, Fats—What to Prioritise by SportOpen guideCarb Periodisation: How to Fuel Hard Days Without Overeating Easy DaysOpen guideProtein Distribution for Athletes: The Repeatable Daily PatternOpen guideHydration and Electrolytes: A Sweat-Rate Plan for Training and CompetitionOpen guideCaffeine for Performance: Protocols, Tolerance, and Sleep-Protecting TimingOpen guideCreatine for Power and Repeated Efforts: Dosing, Timing, and What to ExpectOpen guideBeta-Alanine and High-Intensity Work: Who Benefits and How to Use ItOpen guideDietary Nitrates (Beetroot) for Endurance: Trial Protocols That Don’t Waste RacesOpen guideColostrum for Athletes: A Practical Trial Protocol, Sourcing, and Risk ManagementOpen guideCollagen, Gelatin + Vitamin C: The Tendon & Ligament Nutrition Playbook for LiftersOpen guideTart Cherry for Recovery: Soreness, Sleep, and the Next-Session Ready AdvantageOpen guide
SEAL guide nutrition series
Performance-first nutrition for high-volume training, travel, heat, busy schedules, and body recomposition — built on repeatable 80/20 rules.
Open the SEAL Guide Nutrition hubSEAL-Level Nutrition Basics: The 80/20 Rules That Actually WorkOpen guideFuel for Work Capacity: How to Eat When Training is High-VolumeOpen guideHydration Under Pressure: Electrolytes, Heat, and Performance OutputOpen guideField-Ready Meal Prep: Building a ‘Go Bag’ Nutrition SystemOpen guideProtein for Performance: How Much You Need and When It MattersOpen guideCarbs for Intensity: The Fastest Way to Improve Training OutputOpen guideFats for Stability: Satiety, Hormones, and Long DaysOpen guideCaffeine Like a Pro: Timing, Dosage, and Avoiding the CrashOpen guideSleep + Nutrition: The Recovery Pair Most People IgnoreOpen guideThe ‘SEAL Plate’ Method: Portioning Without Counting EverythingOpen guideRations to Real Life: Smarter Convenience Foods for Busy PeopleOpen guideStress Eating vs Performance Eating: A Tactical ResetOpen guide
Heavy Duty & nutrition series
Heavy Duty Nutrition: Why Most Lifters Get Misled by Diet MarketingOpen guideNutritional Reality Check: How Fast You Can Actually Build Lean MuscleOpen guideCalories, Not Magic: The Practical Surplus/Deficit Model for BodybuildersOpen guideThe “Cruising Speed” Method: Estimate Maintenance Calories Without GuessworkOpen guideProtein Without the Hype: Enough to Grow, Not So Much You StallOpen guideCarbs as Performance Fuel: The “Protein-Sparing” Truth Most Diets ForgetOpen guideFats for Strength, Hormones, and Satiety: Finding Your Sweet SpotOpen guideWater & Electrolytes for Lifters: The Hidden Strength MultiplierOpen guideVitamins & Minerals: The Food-First Checklist for Consistent GainsOpen guideBalancing Macros for Growth: A Simple Template You Can PersonaliseOpen guideLean Bulk Done Right: Gain Weight Without the “Dirty Bulk” HangoverOpen guideCutting While Training Heavy: Keep Muscle, Lose Fat, Stay StrongOpen guide
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