Hank Steele
Hank here. I've been lifting for twenty-odd years, mostly in a garage with no heat and a radio that gets one station. Squat, bench, deadlift, press, row. Repeat for decades.
I'm not a certified coach and I'm not a doctor. I'm a lifter who's made most of the mistakes so you don't have to. Every training claim I make points back to published guidelines or research. Read them. Then go lift.
Everything by Hank
How Much Protein Do Lifters Actually Need? What the Evidence Says
A 49-trial meta-analysis and a major sports-nutrition position stand agree on a range. Here's what they found, what they didn't, and what it means for meat-eaters.
Squat and Deadlift Form: The No-Nonsense Guide
The two lifts that build the most strength are also the two most people butcher. Step-by-step setup, the cues that matter, and the mistakes to stop making.
Recovery for Lifters: Sleep, Protein and Rest Days
You don't get strong in the gym. You get strong recovering from it. What the evidence says about sleep, protein and rest, minus the gadgets and gimmicks.
The Simple Strength Program: A Full-Body Plan for Beginners
Three days a week. Six compound lifts. One rule for adding weight. A no-nonsense starter program built on the actual training guidelines.