Articles & guides — page 15
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
Good morning exercise: muscles worked and setup
Good morning exercise muscles worked (hamstrings primary; glutes and back), a mechanical setup for the bar-on-back hinge, targets by goal and the 2.5 kg step.
First principlesExercise guides7 minBest core exercises, compared: plank, hanging leg raise, ab wheel, cable crunch, Pallof press
Best core exercises, compared by criteria rather than crowned: seven catalog movements side by side — equipment, type, rest, what progresses, how sets count.
First principlesPrograms & splits10 minFull body vs upper/lower vs push/pull/legs: which split?
Full body, upper/lower and push/pull/legs compared by what each day covers, how often each muscle is trained at 2–6 days, and how to choose by days available.
Human trial dataPrograms & splits6 min3-day full body workout plan
A 3-day full body plan generated by the Zyra Workouts rules: five compounds per 60-minute session, 3 sets of 6–10 at RIR 2, and how the six cycles progress.
Method / guidePrograms & splits6 min4-day upper/lower split
A 4-day upper/lower split from the Zyra Workouts rules: two upper and two lower days on T·T·R·T·R·T·R, 60 working sets a week, and how the six cycles progress.
Method / guidePrograms & splits6 min6-day push/pull/legs program
A 6-day push/pull/legs program from the Zyra Workouts rules for an advanced lifter: each day twice a week, 4-set compounds, 106 sets, and the honest imbalances.
Method / guidePrograms & splits5 min2-day workout plan: full body for busy weeks
A 2-day workout plan from the Zyra Workouts rules: two 45-minute full-body sessions, four barbell compounds at 2 × 8–12, and what two days can and cannot cover.
Method / guidePrograms & splits6 min3-day push/pull/legs
A 3-day push/pull/legs plan from the Zyra Workouts rules: one push, one pull and one legs day a week, 45 working sets, and why each muscle is trained once.
Method / guidePrograms & splits10 minHow many days a week should you lift?
How many days a week to lift, as arithmetic: days × exercises × sets is your weekly set budget, and what two to six days buy against the app's landmarks.
Human trial dataPrograms & splits7 minBeginner workout program: how to start lifting
A beginner workout program from the Zyra Workouts rules: 3 full-body days, five compounds at 2 × 8–12 with two reps in reserve, first weights and progression.
Method / guideBody metrics5 minTrend weight vs scale weight: what's the difference?
Scale weight is what the scale said this morning; trend weight is a smoothed line through many mornings. The exact 7-day-half-life formula, with worked numbers.
First principlesBody metrics4 minHow to weigh yourself properly
Weigh yourself at the same time under the same conditions — morning, after the bathroom, before food — then log the number and read the trend, not the day.
Method / guideZyra 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.