Articles & guides — page 6

125 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.

125 articles

Exercise guides5 min

Incline bench press: muscles worked and how it differs from flat

Muscles the incline bench press works, what changes versus the flat bench (nothing in the count, a lot in the setup), plus targets, steps and alternatives.

First principles Exercise guides5 min

Dumbbell vs barbell bench press: what changes?

Dumbbell vs barbell bench press: same muscles and targets — what changes is the step (2 kg per hand vs 2.5 kg on the bar), the rest timer and the logging.

First principles Exercise guides5 min

Overhead press: muscles worked (barbell, dumbbell, Arnold)

Muscles the overhead press works — shoulders first, triceps and core behind — across the barbell, dumbbell and Arnold press rows, with targets, steps and swaps.

First principles Exercise guides6 min

Lateral raise: muscles worked, dumbbell vs cable

Lateral raise muscles worked: shoulders only in the catalog. Isolation targets (10–15 @RIR 1), the 2 kg step, why the cable version logs per side, and swaps.

First principles Exercise guides6 min

Pull-up vs chin-up: muscles worked and how to progress

Pull-up vs chin-up: one catalog row, two grips (back; biceps, forearms, core). What the grip changes, how bodyweight counts, how a zero-step lift progresses.

First principles Exercise guides5 min

Lat pulldown: muscles worked and grip variations

Muscles the lat pulldown works (back; biceps and forearms secondary), what wide, close and underhand grips change, the 2 kg step and the ranked swaps.

First principles Exercise guides6 min

Barbell row: muscles worked, and the row variations compared

Muscles the barbell row works (back; biceps, forearms), then four catalog rows compared — barbell, single-arm dumbbell, T-bar, seated cable — steps and rest.

First principles Exercise guides6 min

Face pull: muscles worked and how it pairs with rear delt flyes

Muscles the face pull works — shoulders primary, back secondary — and why the rear delt fly is its dumbbell twin: same count, same targets, same 2 kg step.

First principles Exercise guides5 min

Dips: muscles worked — chest dip vs upright tricep dip

Dips muscles worked: two catalog rows — the forward-lean chest dip (chest first) and the upright tricep dip (triceps first). Same three muscles, swapped roles.

First principles Exercise guides6 min

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 principles Exercise guides6 min

Tricep 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 principles Exercise guides6 min

Back 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 principles

Zyra 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.