Articles & guides — page 14
212 pieces on the questions people actually search — how many calories, how much protein, how big a deficit, what a set at RIR 2 means, how the 1RM estimate works, how many sets a week — with every number derived from the formulas the apps use or cited to a source you can open. Training and nutrition education only; never medical advice.
212 articles
Barbell curl vs dumbbell curl vs hammer curl: which does what?
Barbell, dumbbell, hammer, preacher and incline curls compared: one catalog muscle list (biceps; forearms), what grip and arm position change, steps and rest.
First principlesExercise guides6 minTricep pushdown vs skull crusher vs overhead extension
Tricep pushdown vs skull crusher vs overhead extension — three triceps-only isolation rows compared on arm position, step and rest, plus the close-grip bench.
First principlesExercise guides6 minBack squat: muscles worked, setup and progression
Back squat muscles worked (quads first, then glutes, hamstrings and core), a mechanical setup checklist, rep and RIR targets by goal, and how the load steps.
First principlesExercise guides4 minFront squat vs back squat: what changes?
Front squat vs back squat: the catalog rows side by side, what the bar position changes mechanically, one lab comparison, and why the two share one swap list.
Human trial dataExercise guides4 minDeadlift: muscles worked, setup and progression
Deadlift muscles worked as the app counts them (back primary; hamstrings, glutes, forearms), a mechanical setup checklist, targets by goal, and the 2.5 kg step.
First principlesExercise guides4 minRomanian deadlift vs deadlift: what's the difference?
RDL vs deadlift: the bar starts at the hips, not the floor, the knees stay still, and the catalog files barbell and dumbbell RDLs under different muscles.
First principlesExercise guides5 minBulgarian split squat: muscles worked and how to log it
Bulgarian split squat muscles worked (quads; glutes and hamstrings), a repeatable setup, dumbbell targets by goal, the 2 kg step, and how L/R logging counts.
First principlesExercise guides5 minLeg press vs hack squat: muscles worked and differences
Leg press vs hack squat: both quad-primary machine compounds with 150 s rest; what the sled angle and foot position change, plus where the leg extension fits.
First principlesExercise guides5 minHip thrust: muscles worked, and hip thrust vs glute bridge
Hip thrust muscles worked (glutes; hamstrings secondary), how it differs from the glute bridge, an EMG comparison with the back squat, and the 2.5 kg step.
Human trial dataExercise guides4 minWalking lunge vs reverse lunge: muscles worked
Reverse lunge vs walking lunge: the catalog files one under quads and one under glutes, what stepping back instead of forward changes, and how to log per leg.
First principlesExercise guides5 minLying vs seated leg curl: is there a difference?
Seated vs lying leg curl: identical catalog rows (hamstrings, isolation, 60 s rest), what the hip angle changes, and the one training study that measured it.
Human trial dataExercise guides5 minStanding vs seated calf raise: muscles worked
Seated vs standing calf raise: the catalog files all three calf rows the same way; what a bent knee changes for the two calf muscles, targets and the 2 kg step.
First principlesZyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.