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The Training Files
The training files / Sourced + cited / By MoMo
the training files.
Questions from the gym. Notes on mechanics, programming, food, and recovery. Sources included.
what does toned actually mean.
the look you want is muscle plus visibility — and the study that ends spot reduction.
where do broad shoulders actually come from.
the frame is a lever problem: the bone is fixed, the muscle at the end of it isn't.
why can't i stay consistent.
structure beat willpower 88 to 52 — program hopping was the problem all along.
what do i even do at the gym.
the complete first session: four machines, the weight rule, 45 minutes, zero guessing.
why don't i look like i lift yet.
a scanner sees growth at week 3. your mirror can't until week 12. 63% quit in between.
is everyone at the gym watching me.
the gaze is real AND overestimated — plus the progressive workout that needs no witnesses.
am i going to hurt my back deadlifting.
injury rates vs running, the clinics that prescribe the lift, and a first month that starts lighter than you think.
can i actually change my shape.
you can't pick where fat leaves. you can pick where muscle shows up — the MRI science of the silhouette.
how much protein do i actually need.
two numbers run the whole answer — 1.6 g/kg a day, 0.4 per meal. the math, done, with plates.
what if i actually want to be big.
the hormone math, the 585-person gain data, and the exact sentences to say back.
when am i supposed to add weight.
the published rule for when to go heavier, and the trials that say adding reps counts just as much.
why did i gain weight overnight.
water, glycogen and last night’s dinner — what each one weighs, and the weighing protocol that makes the number readable.
is bad sleep killing my gains.
five nights at four hours cut protein synthesis 19 percent — and training through them brought it back. what to run on the days you did not sleep.
why am i skinny and still soft.
normal weight, high fat share, not much muscle — the state has a medical name, and the fix is lifting plus protein, not another diet.
do i still lift on my period.
78 studies say performance barely moves, the cramp trials say keep moving, and the cycle-syncing rulebook stands on 19 people. the warm-up decides the load.
how jacked can i actually get.
29 studies say relative muscle growth is the same in women and men. the gap is absolute size, not growth rate — so the ceiling is set by training years and food.
does my body type actually change how i should train.
three layers: the skeleton is fixed, the fat pattern is inherited, the muscle moves by region. the 585-person spread that ends the quiz.
do i actually need a trainer.
coach 88, app 81, pdf 52 percent still there at week 10 on the same program. what the person in the room actually changes, and how to supply it yourself.
is creatine just a bro thing.
the first women-only meta-analysis, out September 4: a small real effect, g 0.23, strongest in the heavy set. why the lean-mass number is smaller than men's, where the water goes, and the 5-gram rule.
am i losing muscle on this.
on semaglutide and tirzepatide, a quarter to a third of what comes off is lean mass. the DXA numbers, the three reasons it goes, and the three-day lifting and protein protocol that kept it in the trials.
why am i starving after the gym.
one session barely changes the next meal across 51 trials. the week is where the calories come back, about 1,000 of them, and mostly as a story, not a stomach. who compensates, the labelling experiment, and the seven-day check.
why did i stop making progress.
strength bends on a timetable: 30 to 50 percent in year one, 50 to 60 by year six, across 14,690 people. a stop before that is dose, effort, recovery or attendance. the four-week diagnosis that tells you which.
why am i not losing weight if i'm eating less.
the people who "could not lose on 1,200" burned within 5 percent of normal and under-counted food by 47 percent. the four measured reasons a deficit reads flat, and the fourteen-day audit that says which one is yours.
do i actually need 50 grams of fiber.
across 62 trials fiber moved the scale 0.33 kg and body fat not at all, and 23 grams of psyllium pushed GLP-1 down, not up. the mechanism the trend borrowed, the number it never quotes, and the three-week ramp.
why am i puffy when i'm doing everything right.
fibre at 25 to 29 grams, two kiwifruit beating psyllium across 184 people, and the one test that only works while u are still eating gluten. what actually moves puffiness, what does not, and what gets sold to u instead.
does cardio kill my gains.
across 43 studies, adding cardio to lifting moved muscle growth by -0.01. the three costs that are real, the women-only number that sat on zero, + the week that fits inside all of it.
how heavy is heavy enough.
across 28 studies muscle growth did not care whether the load was light or heavy, once the set got close to the end. the 20-percent floor, the 0.60 strength edge for heavy, + the trials showing u stop 1 to 3 reps before your set actually ends.
does creatine work if i don't lift.
a new trial says it built lean tissue in people who did not train. the headline arm is 13 people, the scan counts water as lean tissue, + measured by MRI instead the effect drops to 0.11. the 1.37 kg everyone quotes came from 721 adults who were lifting.
does diet coke actually mess with fat loss.
a two-year randomised trial put diet drinks against water in 493 people and the diet-drink arm lost 4.8 kg to water's 3.7. who paid for it, the 220 who finished, the two sweeteners that moved glucose, + the thing that actually moved the scale.