Fundamentals
11 posts on fundamentals.
·7 min readHow to break a strength plateau (5 fixes that actually work)
Stuck at the same weight for weeks? A plateau is almost never a strength problem, it's a recovery, nutrition or programming problem. Here are the five fixes that reliably get the bar moving again.
·8 min readWhat one year of lifting actually looks like (the honest timeline)
Not the highlight reel, the real month-by-month of a first year lifting. What changes, when it changes, why most people quit at month three, and how to make sure you're not one of them.
·6 min readCardio myths: the fat-burning zone and what actually works
The 'fat-burning zone', cardio killing your gains, and needing HIIT every session, most cardio advice is wrong. Here's what the science says about cardio for fat loss and fitness, and how little you actually need.
·6 min read7 beginner gym mistakes that stall your progress (and how to fix them)
Most beginners quit before month three, usually because of the same handful of avoidable mistakes. Here are the seven that quietly kill progress, and the one habit that fixes most of them at once.
·7 min readProgressive overload explained: the single principle behind every gain
Progressive overload is the one rule every training program eventually has to obey. Here's what it actually means, the five ways to apply it, and how to track it without obsessing.
·8 min readStarting strength after 50: the honest guide
Unlock strength after 50. Learn why Sullivan + Baker's Starting Strength Masters program builds muscle, respects recovery, and fuels longevity. Ascend Fitness makes it easy.
·7 min readMasters deload cadence: why every 3rd week (not every 4th)
Are you 50+ and lifting heavy? Your deload strategy needs an upgrade. Discover why a 2-week load, 1-week deload cycle is crucial for masters athletes to boost recovery and gains. Ascend Fitness shows
·7 min readAscend vs Ray.fit for masters and 50+ lifters
Masters lifters, 50+? Ray.fit leads, but Ascend Fitness offers serious competition. Compare programming, recovery, social, and cost to see which app truly elevates your longevity training.
·8 min readThe hybrid athlete weekly template that actually works
Unlock true hybrid athlete potential with our 7-day template: 2 strength, 2 Zone-2, 1 hard cardio, 1 erg, 1 rest. Ditch burnout, build both systems.
·7 min readYour first master deload week: what to expect
Feeling weird on your first deload week? Learn why rest isn't failure, but crucial for tendon repair, CNS reset, and glycogen rebuilding. Discover Ascend's smart deload triggers.
·8 min readYour first compound lift as a beginner
Absolute beginner to compound lifts? Discover the honest sequencing for safe, effective strength. Prioritise technique over load and build lasting habits with Ascend Fitness.