SuperFlex Blog

Training insights for
serious athletes

Evidence-based content on strength training, body composition, and how to get more out of your data.

Strength Training on GLP-1: Preserve Muscle While You Lose Fat
Weight Loss-9 min read

Strength Training on GLP-1: Preserve Muscle While You Lose Fat

GLP-1 can speed fat loss, but lifters still need heavy training, high protein, and trend-based tracking to protect muscle and performance.

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The Deload Week Playbook: Which Protocol You Actually Need
Training

The Deload Week Playbook: Which Protocol You Actually Need

A deload is not a week off. Here are three distinct deload protocols, a rule for choosing between them, and how to confirm the deload worked using your training log instead of guessing.

June 2026 - 8 min read
Sleep Debt and Your Training Log: What Poor Sleep Looks Like in Your Data
Recovery

Sleep Debt and Your Training Log: What Poor Sleep Looks Like in Your Data

Poor sleep shows up in your training log before you consciously feel run down. Here are the exact signals — rising RPE at the same load, slower bar speed on compounds, a dipping estimated 1RM — and what to do when you see them.

June 2026 - 8 min read
Strength Training After 40: Train for the Physiology, Not Around It
Training

Strength Training After 40: Train for the Physiology, Not Around It

After 40, recovery slows, hormones shift, and connective tissue adapts more slowly. Here is what the research actually says changes, and how to adjust frequency, progression, and exercise selection so you keep building.

June 2026 - 8 min read
How to Lift When Cutting: Keep Muscle in a Deficit
Training

How to Lift When Cutting: Keep Muscle in a Deficit

A calorie deficit changes how you respond to training. Learn how to adjust volume, intensity, and recovery to keep muscle and strength while fat comes off.

May 2026 - 15 min read
Progressive Overload Beyond Adding Weight
Training

Progressive Overload Beyond Adding Weight

Adding weight is only one way to apply progressive overload. Use these methods to keep building muscle and strength when load progression stalls.

May 2026 - 13 min read
The Protein Absorption Myth: How Much Protein Per Meal Actually Works?
Nutrition

The Protein Absorption Myth: How Much Protein Per Meal Actually Works?

The 20 to 30 grams per meal rule is outdated. Research shows how protein digestion, muscle protein synthesis, and daily distribution drive muscle growth.

May 2026 - 19 min read
GLP-1 Year Two: Training for the Maintenance Phase After the Cut
Weight Loss

GLP-1 Year Two: Training for the Maintenance Phase After the Cut

When the cut ends, training and nutrition priorities change. This guide explains how to protect muscle and performance as GLP-1 use shifts to maintenance.

May 2026 - 11 min read
How to Know If Your Program Stopped Working (Before the Mirror Tells You)
Training

How to Know If Your Program Stopped Working (Before the Mirror Tells You)

Your training log can reveal a stalled program early. Use e1RM trends, RPE drift, and volume tolerance to identify plateaus and make timely adjustments.

May 2026 - 10 min read
Progress Photos Done Right: A Consistent Protocol for Tracking Your Physique
Training

Progress Photos Done Right: A Consistent Protocol for Tracking Your Physique

Progress photos only work when setup stays consistent. Use this protocol to capture comparable images and make better physique and training decisions.

May 2026 - 5 min read
How Many Sets Per Muscle Group? MEV, MAV, and MRV Explained
Training

How Many Sets Per Muscle Group? MEV, MAV, and MRV Explained

MEV, MAV, and MRV give you a practical system for setting weekly set targets by muscle group and knowing when to add volume or pull back.

May 2026 - 14 min read
Creatine for Strength Athletes: The No-BS Complete Guide
Nutrition

Creatine for Strength Athletes: The No-BS Complete Guide

Creatine monohydrate is the most researched supplement in sports nutrition. Here is how it works, how to take it, and what results to expect.

May 2026 - 19 min read
RPE vs Percentage Training: What to Track
Training

RPE vs Percentage Training: What to Track

Percentages provide structure and RPE provides day-to-day calibration. Lifters progress faster when both are tracked together in one clear system.

May 2026 - 5 min read
Sleep and Muscle Growth: How Much Do You Actually Need?
Recovery

Sleep and Muscle Growth: How Much Do You Actually Need?

Sleep drives muscle adaptation, hormone balance, and nervous system recovery. Most lifters underestimate how much a short night costs in the gym.

May 2026 - 16 min read
Hypertrophy in 4 Days Per Week
Training

Hypertrophy in 4 Days Per Week

You do not need a 6-day split to grow. Build muscle in 4 days per week with smarter volume budgeting, exercise selection, and progression.

May 2026 - 10 min read
Strength Training for Moms Who Lift
Training

Strength Training for Moms Who Lift

A practical roadmap for the muscle mommy who wants to improve body composition, and stay consistent when sleep and schedules are unpredictable.

May 2026 - 9 min read
e1RM Trends Explained for Lifters
Training

e1RM Trends Explained for Lifters

Estimated 1RM can reveal real strength progress, but it can also swing from fatigue and setup changes. Learn to read e1RM trends without overreacting.

May 2026 - 10 min read
Muscle Recovery Data: Stop Overtraining Early
Recovery

Muscle Recovery Data: Stop Overtraining Early

Most lifters fail from poor fatigue management, not low effort. Use simple recovery signals to keep progressing without burning out.

May 2026 - 5 min read
Cutting Without Losing Strength
Nutrition

Cutting Without Losing Strength

A good cut reduces fat without crushing performance. Use this weekly framework to set guardrails, track strength trends, and adjust before lifts crash.

May 2026 - 10 min read
Workout Logging That Actually Works
Training

Workout Logging That Actually Works

Most lifters either under-log and miss trends or over-log and quit. Use this minimum framework to guide weekly strength and hypertrophy decisions.

May 2026 - 10 min read