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Training, programming, and tools

Practical guides for serious lifters. No fluff.

11 Sep 2026·7 min read·Cheryl Dean

Can we talk about that cycle syncing chart?

The BBC asked the researchers about cycle syncing this week. Their answer has two halves, and everyone only quoted the first one.

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12 Jun 2026·5 min read·Cheryl Dean

I Trained for a Year and Barely Changed — Then I Ran an Actual Programme

The effort was never missing. I worked hard for the better part of a year and saw almost nothing. A couple of months on a properly structured programme changed that — here's why.

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3 Jun 2026·9 min read·Rich Dean

The Complete Guide to GZCLP: Programme Breakdown and How to Run It

How GZCLP actually works — the tier system, the per-lift state machine, the 4-day and 3-day splits, starting weights, and the mistakes that stall people early.

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8 Apr 2026·8 min read·Rich Dean

The Complete Guide to nSuns 5/3/1: Programme Breakdown and How to Start

Everything you need to run nSuns 531 properly — structure, training max, progression rules, accessory selection, and which variant to pick. No fluff.

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