The IronEval Blog
Long-form, evidence-based guides on strength training and nutrition — written to be actually useful, not to fill space.
How to Increase Your Bench Press: The Complete Guide
Why the bench stalls first, the five-point setup checklist, and the programming changes that reliably move it.
Read the guide →Beginner Strength Training: The Complete No-Nonsense Guide
A complete 3-day starting program with progression rules, nutrition targets and honest form advice.
Read the guide →Cut or Bulk First? The Complete Decision Guide
The body-fat thresholds that decide the question, plus execution details for both phases.
Read the guide →How Much Protein Do You Really Need Per Day?
The real g/kg ranges by goal, the truth about timing and the anabolic window, and the plant protein question.
Read the guide →Progressive Overload: The Complete Guide
The seven levers of progression, double progression as a default system, and diagnosing genuine stalls.
Read the guide →How to Test Your One Rep Max Safely
The exact warm-up table, powerlifting-style attempt selection, and the safety setup that prevents the classic accidents.
Read the guide →Body Recomposition: Losing Fat and Building Muscle at the Same Time
The mechanism, the responder spectrum, and the full calorie, protein and training protocol.
Read the guide →Creatine: The Complete Evidence-Based Guide
The 3–5 g protocol, why monohydrate beats the premium forms, and the evidence on the kidney and hair-loss myths.
Read the guide →