RYUTRAINING

Blog

Training questions, answered by studies

One question per article. The answer comes first, in a few lines; then the details, a table, and every study behind it, linked to PubMed so you can check it yourself.

Last updated · By Ryu Training, published by Badr Zinoun

Close-up of Ryu, the Ryu Training manga character, crimson headband, eyes in the shadow of his hair

Articles

  • Ryu, the Ryu Training manga character: a lean, muscular young man in black shorts with a crimson headband, eyes hidden under his hair

    Workout splits

    Best workout split for muscle growth

    The best workout split for muscle growth is the one you can repeat every week. Push pull legs, upper lower and full body compared, with the studies.

    Updated

  • Ryu, the channel's manga character, in a deep squat, hips below his knees, holding the weight at his chest

    Leg training

    How to grow legs

    How to grow legs, muscle by muscle: why squats leave the hamstrings and part of the quads behind, and the exercise with a study behind it for each muscle.

    Updated

  • Ryu, the channel's manga character, at the bottom of a push-up, chest close to the floor

    Skinny to strong

    Skinny guy workout plan

    A skinny guy workout plan: hard sets 3 days a week, a small calorie surplus and about 1.6 g of protein per kg a day, with every rule tied to a study.

    Updated

Ryu is a fictional character; the drawings are AI-generated. Articles are drafted with AI assistance from published studies, each checked on PubMed. General fitness information, not medical advice.

Want a full program?

The three free programs (Push Pull Legs, Upper / Lower, 5-Day Split) apply the same rules over 3 to 6 days a week, with a PDF for each.

See the free programs