The Alexandros blog
Train with your head.
Practical, evidence-based guides on getting stronger: when to add weight, how hard to push, and how to keep progressing for years, not weeks.
Nov 3, 2026 · 11 min read
Best Free Workout Plan Generators in 2026
The best free workout plan generators in 2026 compared: Alexandros, ChatGPT, Boostcamp, Hevy, StrengthLog and Fitbod, by what is actually free, whether you need an account, and whether the plan progresses you.
Nov 3, 2026 · 12 min read
How to Create a Gym Workout Plan (Step by Step)
How to create a gym workout plan in six steps: pick a goal, choose your days and split, pick exercises, set sets, reps and rest, plan progression, and track it.
Nov 3, 2026 · 10 min read
How to Make a Home Workout Plan (Dumbbells or No Equipment)
How to make a home workout plan with no equipment, a pair of dumbbells, or a home gym: pick your days, cover 5 movement patterns, progress without heavy weights, and copy an example week.
Nov 3, 2026 · 10 min read
How to Make a Workout Plan to Lose Weight
How to make a workout plan to lose weight: lift 3 to 4 days a week to keep muscle, add steps and cardio for extra burn, and let a modest calorie deficit do the rest.
Nov 2, 2026 · 9 min read
Best Bodyweight Exercises for Building Muscle in 2026
The best bodyweight exercises for building muscle in 2026, ranked with research: push-ups, pull-ups, rows, dips, split squats and Nordic curls.
Nov 2, 2026 · 9 min read
Best JEFIT Alternatives in 2026
The best JEFIT alternatives in 2026 compared: Alexandros, Hevy, Boostcamp, Strong and StrengthLog, by logging, next-session weights and effort tracking.
Nov 2, 2026 · 7 min read
Does Creatine Cause Hair Loss?
Creatine has not been shown to cause hair loss. The fear comes from one 2009 DHT study; a 2025 trial measured hair directly and found no change.
Nov 1, 2026 · 10 min read
Best Cable Exercises for Building Muscle in 2026
The best cable exercises for building muscle in 2026, ranked with research: overhead triceps extension, pulldown, row, lateral raise, curl and fly.
Nov 1, 2026 · 9 min read
Best Strong App Alternatives in 2026
The best Strong app alternatives in 2026 compared: Alexandros, Hevy, StrengthLog, Setgraph and Liftosaur, by logging, progression and effort tracking.
Nov 1, 2026 · 8 min read
How Many Exercises Should You Do per Workout?
How many exercises per workout build the most muscle? Research-based numbers for beginners, splits and short sessions, plus how to count sets per exercise.
Oct 31, 2026 · 9 min read
Best Fitbod Alternatives in 2026
The best Fitbod alternatives in 2026 compared: Alexandros, Gravl, MacroFactor Workouts, Boostcamp and Dr. Muscle, by planning, progression and effort.
Oct 31, 2026 · 10 min read
Best Machine Exercises for Building Muscle in 2026
The best machine exercises for building muscle in 2026, ranked by research: leg press, leg curl, lat pulldown, chest press and more, plus sets and reps.
Oct 31, 2026 · 8 min read
How Many Days a Week Should You Lift Weights?
How many days a week should you lift weights? Research says 2 days is the minimum, 3 to 4 suits most people, and weekly sets matter more than days.
Oct 30, 2026 · 9 min read
Best Barbell Exercises for Building Muscle in 2026
The best barbell exercises for building muscle in 2026, ranked by research: squats, bench press, Romanian deadlifts, rows and presses, with sets and reps.
Oct 30, 2026 · 9 min read
Best Hevy Alternatives in 2026
The best Hevy alternatives in 2026 compared: Alexandros, Strong, StrengthLog, Boostcamp and Liftosaur, by logging, next-session advice and effort tracking.
Oct 30, 2026 · 7 min read
Is Pre-Workout Bad for You?
Pre-workout is not bad for most healthy adults in sensible doses. The real risks are caffeine stacking, poor sleep, hidden blends and banned stimulants.
Oct 29, 2026 · 9 min read
Best Bulking Foods for Building Muscle in 2026
The best bulking foods for building muscle in 2026, ranked with USDA calorie and protein numbers: whole milk, eggs, peanut butter, oats, rice and more.
Oct 29, 2026 · 9 min read
Best Dumbbell Exercises for Building Muscle in 2026
The best dumbbell exercises for building muscle in 2026, ranked with research: presses, rows, split squats and Romanian deadlifts, with sets and reps.
Oct 29, 2026 · 7 min read
Is It Better to Work Out in the Morning or at Night?
Is it better to work out in the morning or at night to build muscle? What studies show about strength, muscle growth, sleep, and choosing a time.
Oct 28, 2026 · 7 min read
Best Apps for a Winter Arc in 2026
The best apps for a winter arc in 2026: Alexandros for lifting, plus MacroFactor, Streaks, Strava and Hevy for food, daily habits, cardio and logging.
Oct 28, 2026 · 9 min read
Best Workout Planner Apps in 2026
The best workout planner apps in 2026 compared: Alexandros, Fitbod, Boostcamp, JEFIT and Hevy, by how each builds your plan and adjusts it as you train.
Oct 28, 2026 · 7 min read
Does Lifting Weights Burn Fat?
Yes, lifting weights burns fat, but modestly on its own. What studies show about fat loss from lifting vs cardio, calories burned, and the best plan.
Oct 27, 2026 · 9 min read
Best Ab Exercises for Building Muscle in 2026
The best ab exercises for building muscle in 2026, ranked with research: cable crunches, hanging leg raises, ab wheel rollouts, with sets, reps and a plan.
Oct 27, 2026 · 9 min read
Best Glute Exercises for Building Muscle in 2026
The best glute exercises for building muscle in 2026, ranked with research: deep squats, hip thrusts, Romanian deadlifts, split squats, sets and a plan.
Oct 27, 2026 · 6 min read
How Long Should a Workout Be?
How long should a workout be to build muscle? What studies show about session length, sets, and rest, plus how to fit a full workout into 30 to 60 minutes.
Oct 26, 2026 · 9 min read
Best Leg Exercises for Building Muscle in 2026
The best leg exercises for building muscle in 2026, ranked with research: squats, Romanian deadlifts, leg press and leg curls, with sets, reps and a plan.
Oct 26, 2026 · 8 min read
Best Shoulder Exercises for Building Muscle in 2026
The best shoulder exercises for building muscle in 2026, ranked with research: overhead press, lateral raises, rear delt flyes, with sets, reps and a plan.
Oct 26, 2026 · 8 min read
Best Simple Workout Tracker Apps in 2026
The best simple workout tracker apps in 2026, ranked on how little effort logging takes: Alexandros, Setgraph, Strong, Hevy and StrengthLog compared.
Oct 26, 2026 · 8 min read
Best Strength Training Tracker Apps in 2026
The best strength training tracker apps in 2026, compared on sets, reps, effort and progression: Alexandros, Liftosaur, StrengthLog, MacroFactor and more.
Oct 26, 2026 · 9 min read
Best Workout Tracker Apps for iPhone in 2026
The best workout tracker apps for iPhone in 2026: Alexandros, Strong, Hevy, Setgraph, StrengthLog and Fitbod compared, with Apple Watch and Health notes.
Oct 26, 2026 · 9 min read
Best Workout Tracking Apps in 2026
The best workout tracking apps in 2026 compared on logging, next-session advice and effort tracking: Alexandros, Hevy, Strong, Fitbod, Boostcamp and more.
Oct 26, 2026 · 6 min read
Should You Do Cardio While Bulking?
Should you do cardio while bulking? What meta-analyses say about the interference effect, the best type and amount of cardio, and when to do it.
Oct 25, 2026 · 7 min read
Best Back Exercises for Building Muscle in 2026
The best back exercises for building muscle in 2026, ranked with research: pull-ups, pulldowns, rows and more, with grip tips, sets, reps and a workout.
Oct 25, 2026 · 7 min read
Best Chest Exercises for Building Muscle in 2026
The best chest exercises for building muscle in 2026, ranked with research: flat and incline press, dips, push-ups and flyes, with sets, reps and a plan.
Oct 25, 2026 · 7 min read
Should You Work Out When Sore?
Should you work out when sore? What research says about DOMS, how long it lasts, when training through it is fine, and when to rest or train other muscles.
Oct 24, 2026 · 7 min read
Best Compound Exercises for Beginners in 2026
The best compound exercises for beginners in 2026: squat, hinge, push and pull lifts ranked, with starter versions, sets, reps and a sample workout.
Oct 24, 2026 · 9 min read
Best Weightlifting Apps for Building Muscle in 2026
The best weightlifting apps for building muscle in 2026: Alexandros, RP Hypertrophy, MacroFactor Workouts, Hevy and JEFIT compared for hypertrophy.
Oct 24, 2026 · 7 min read
Is It Better to Bulk or Cut First?
Bulk or cut first? Cut first if you carry a lot of body fat, bulk first if you are lean, and recomp if you are a beginner in between. Rates and rules.
Oct 23, 2026 · 9 min read
Best AI Personal Trainer Apps in 2026
The best AI personal trainer apps in 2026 compared: Alexandros, Fitbod, Gravl, JuggernautAI and Dr. Muscle, by logging, progression and effort tracking.
Oct 23, 2026 · 10 min read
Best Supplements for Building Muscle in 2026
The best supplements for building muscle in 2026, ranked by evidence: creatine, protein powder, caffeine, beta-alanine, and the ones to skip, with doses.
Oct 23, 2026 · 9 min read
Best Workout Apps for Progressive Overload in 2026
The best workout apps for progressive overload in 2026, compared on how each sets your next weight and reps: Alexandros, JEFIT, Boostcamp, Hevy and more.
Oct 23, 2026 · 8 min read
Best Workout Tracker Apps for Beginners in 2026
The best workout tracker apps for beginners in 2026: Alexandros, Strong, Hevy, JEFIT and Boostcamp compared on easy logging and knowing what to lift next.
Oct 23, 2026 · 9 min read
How Long Does It Take to Build Muscle?
How long it takes to build muscle, from the research: measurable growth in about 3 to 4 weeks, visible change in 8 to 12, and how much to expect per month.
Oct 23, 2026 · 9 min read
How Many Calories Should You Eat to Bulk?
How many calories to eat to bulk: a surplus of 10 to 20% over maintenance, a target gain of 0.25 to 0.5% of body weight a week, and a table by body weight.
Oct 16, 2026 · 6 min read
Can ChatGPT Make a Good Workout Plan?
An honest look at ChatGPT and other AI chatbots as workout planners: what studies found, what they do well, where they fall short, and how to get a better plan from them.
Oct 16, 2026 · 6 min read
Can You Build Muscle After 40?
Yes, you can build muscle after 40. What research on older lifters shows, how to set up training volume, protein, and recovery, and a sample 3-day plan.
Oct 16, 2026 · 6 min read
Can You Build Muscle at Home With Just Dumbbells?
Yes, dumbbells are enough to build muscle at home. How to set up a dumbbell-only plan, which weights to buy, how to progress when the jumps are big, and a sample week.
Oct 16, 2026 · 6 min read
How Do You Cut Without Losing Muscle?
How to lose fat while keeping muscle: how fast to cut, how much protein to eat, how to train in a deficit, and what research says about deficit size.
Oct 16, 2026 · 8 min read
How Do You Do a Winter Arc to Build Muscle?
How to run a winter arc for muscle gain: lean surplus size, protein, weekly sets, progression, a 13-week bulk plan, and realistic gains for beginners and experienced lifters.
Oct 16, 2026 · 8 min read
How Do You Do a Winter Arc to Lose Weight?
How to run a winter arc for fat loss: deficit size, protein, heavy lifting, daily steps, a 13-week plan, holiday eating, and how much weight you can realistically lose.
Oct 16, 2026 · 6 min read
How Do You Get Bigger Arms?
How to get bigger arms with evidence-based training: weekly sets for biceps and triceps, the best exercises, why overhead triceps work matters, and a sample plan.
Oct 16, 2026 · 7 min read
How Do You Start a Winter Arc as a Beginner?
A first-time lifter's winter arc: three full-body days a week, what to do in the first two weeks, simple habits, and a minimum-viable plan that survives the holidays.
Oct 16, 2026 · 6 min read
How Many Reps Should You Do to Build Muscle?
Is 8 to 12 reps really the hypertrophy range? What meta-analyses show about reps, load, and effort for building muscle, and how to pick rep ranges for each exercise.
Oct 16, 2026 · 5 min read
How Should You Warm Up Before Lifting Weights?
A simple, evidence-based warm-up for lifting: what the research says about general warm-ups, stretching, and warm-up sets, plus a ramp-up table you can copy.
Oct 16, 2026 · 8 min read
What Are the Winter Arc Rules, and Which Ones Actually Matter?
The viral winter arc rules (5 a.m. wake-ups, no sugar, cold showers, no social media, daily gym) checked against the evidence, plus a sustainable rule set that lasts to December 31.
Oct 16, 2026 · 7 min read
What Is a Push/Pull/Legs Split, and How Do You Run It?
What a push/pull/legs split is, whether to run it 3 or 6 days a week, a sample PPL week with sets and reps, and how to progress it without burning out.
Oct 16, 2026 · 7 min read
What Is a Winter Arc?
What the winter arc trend means, where it came from on TikTok, the usual dates and rules, example goals, why most winter arcs fail, and how to start one.
Oct 16, 2026 · 6 min read
What Is an Upper/Lower Split, and Is It Right for You?
How an upper/lower split works, why 4 days a week is the sweet spot, a full sample week with sets and reps, and how to progress it for strength and muscle.
Oct 16, 2026 · 6 min read
What Should You Do Your First Week at the Gym?
A beginner's guide to your first week at the gym: a simple 3-day full-body plan, how to pick starting weights, gym etiquette, and what to track from day one.
Oct 12, 2026 · 8 min read
Full Body vs. Upper/Lower vs. Push/Pull/Legs: The Best Workout Split for Beginners
Full body, upper/lower, or push/pull/legs? How to pick a beginner workout split by days per week, with a sample week for each split and when to switch.
Oct 12, 2026 · 8 min read
How to Bulk Up Fast as a Skinny Guy
A realistic plan to bulk up as a skinny guy: how much to eat, how fast to gain, how to train, and what to do when the scale will not move.
Oct 12, 2026 · 8 min read
The Winter Arc: A 13-Week Weightlifting Plan From October to New Year
What the winter arc trend is, and a realistic 13-week weightlifting plan to run it from October through December, including holidays and a deload.
Oct 11, 2026 · 8 min read
Creatine for Weightlifting Beginners: Does It Work, How Much, and When
A plain guide to creatine for beginners: what it does, how much monohydrate to take, whether to load, when to take it, and which common myths do not hold up.
Oct 10, 2026 · 8 min read
How to Keep Muscle on Ozempic, Wegovy, or Zepbound
How to keep muscle on Ozempic, Wegovy, or Zepbound: what research shows about lean mass loss, plus the training, protein, and tracking that protect it.
Oct 6, 2026 · 6 min read
How Much Protein Do You Need to Build Muscle?
How much protein you need to build muscle, explained simply: about 0.7 g per lb of body weight per day, how to split it across meals, and when more makes sense.
Oct 2, 2026 · 6 min read
AI Weightlifting Coach vs. Personal Trainer: What Each Is Actually Good For
An honest comparison of AI weightlifting coaches and personal trainers: where a human is better, where software is better, and how to combine them for real progress.
Sep 24, 2026 · 6 min read
The Dumbbell Jump Is Too Big: How to Progress When 5 lb Is a Lot
Going from 25 to 30 lb dumbbells is a 20% jump. Here is how to keep progressing with reps, rep ranges, and smarter weight jumps when the next pair is too heavy.
Sep 13, 2026 · 6 min read
Should You Train to Failure? What the Research Actually Says
Do you need to train to failure to build muscle and strength? What the research shows, why stopping 1 to 3 reps short works, and when failure makes sense.
Sep 6, 2026 · 7 min read
How Long Should You Rest Between Sets?
How long to rest between sets for strength and muscle growth: what research on 1 vs 3 minute rests shows, plus simple rules for compound and isolation lifts.
Aug 28, 2026 · 6 min read
Estimated 1RM: How to Know Your One-Rep Max Without Testing It
How to estimate your one-rep max from a normal working set with the Epley or Brzycki formula, how accurate it is, and how to use it to track strength.
Aug 16, 2026 · 6 min read
How to Track Your Workouts (and What's Actually Worth Logging)
What to log in every workout, what to skip, and how to turn your training notes into clear, simple decisions about when to add weight, add reps, or back off.
Aug 4, 2026 · 6 min read
How Often Should You Train Each Muscle Group?
Once or twice a week? What the research says about training frequency for muscle growth and strength, plus simple sample splits for 3, 4, and 5 days a week.
Jul 19, 2026 · 7 min read
How Many Sets Per Week Do You Need to Build Muscle?
How many weekly sets per muscle build the most size? What the research shows, where to start, and how to add more volume without burying your recovery.
Jul 8, 2026 · 7 min read
When to Deload: Signs, Timing, and How to Do It
Learn when to deload, the signs that you need one, how often to schedule it, and exactly how to cut sets and load for a week so you come back stronger.
Jun 27, 2026 · 6 min read
How to Break a Strength Plateau Without Program-Hopping
Most strength plateaus come from jumps that are too big, too much fatigue, or poor tracking. Here is how to diagnose yours and fix it without starting over.
Jun 9, 2026 · 6 min read
When Should You Increase the Weight? A Clear Rule for Every Lift
Add weight when every set hits the top of your rep range with a rep in reserve. Here is how big a jump to make on barbells, dumbbells, and cable machines.
May 21, 2026 · 6 min read
Reps in Reserve (RIR): How to Rate Your Effort and Why It Matters
Reps in reserve measures how close a set was to failure. Learn how to rate RIR accurately, what range to train in, and how it drives smarter weight increases.
May 3, 2026 · 7 min read
Double Progression: The Simplest Way to Keep Getting Stronger
Double progression means adding reps within a range, then adding weight. Here is how to pick a range, when to jump, and what to do when the jump is too big.
Apr 14, 2026 · 7 min read
Progressive Overload: What It Is and How to Actually Apply It
Progressive overload means doing a little more over time. Learn the ways to progress, how fast to add weight, and a simple system you can use every session.