Guides to train, eat and recover smarter

Short, practical guides from the BuiltYou team: training close to failure, fat-loss plateaus, bad sleep, meals without a scale.

• Fat-loss plateau: 4 reasons nothing has moved, and the fix for each

  You train hard and the scale has not moved in weeks. The four reasons we see most often behind a fat-loss plateau, and what to change first.

  6 min read

• RIR: how to train hard without going to failure every set

  What reps in reserve (RIR) means, why stopping 1 to 3 reps short still builds muscle, and how to use RIR to know exactly when to add weight.

  5 min read

• Bad night of sleep: should you skip the gym?

  Slept badly and your plan says leg day? Usually you should still train, just lighter. How to adjust a session after a short night, and when to rest instead.

  4 min read

• How to track your meals without weighing your food

  You do not need a kitchen scale to make progress. The hand portion method, how to use it at a restaurant, and why consistency beats precision.

  5 min read