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Agyl Journal

Evidence for the work.

Research, training decisions and practical ways to use Agyl.

A man holds the bottom of a front squat under a flyover, bar racked on his shoulders.

Strength

How many reps should you leave in reserve?

For most sets, stop one to three reps short of failure. Muscle grows about as well, strength grows the same, and you recover faster for the next session.

24 September 20265 min read

Latest articles.

A woman leans into a loaded sled on a concrete lot under a flyover at dusk.

Strength

How long should you rest between sets?

Rest long enough that the next set is as good as the last. For most lifters that means two to three minutes on heavy compound lifts and about ninety seconds on isolation work.

24 September 20265 min read

A woman runs along a raised city road at first light, the traffic blurred behind her.

Hybrid training

Does running interfere with strength and muscle growth?

For most people who lift and run, the research finds no meaningful cost to strength or muscle size. Explosive power is the exception, and how you arrange the week still matters.

24 September 20265 min read

A man tips paneer, chickpeas and greens from a steel pan into a bowl of rice in a home kitchen.

Food

How much protein per meal, with Indian food

Get your daily total right first, about 1.6 g per kilogram of body weight if you lift. Then spread it over three or four meals of roughly 25 to 40 g, built from dal, dairy, eggs, meat and soya.

24 September 20265 min read