How many sets should you do to build muscle and strength? Learn how training volume, progressive overload and the four fundamental movement patterns work together to help you train smarter and make consistent long-term progress.

Phoebe originally started training to lose a little weight. She has since deadlifted 110kg for three reps, achieved her first pull-up, squatted 70kg, completed her first 5K and started preparing for ATHX.

Jack Bradley explains why he has joined Northern Gym Equipment as an ambassador, why sandbags are his favourite training tool and how to access his equipment discount.

Small group strength and conditioning near York, combining proper strength training with metcon circuits in coached classes limited to eight people.

Jack Bradley Fitness was recently featured in Yorkshire Life, discussing early starts, personal training in York and the quieter side of life in Buttercrambe.

Learn when to start weighted pull-ups, how to programme heavy top sets and bodyweight back-off work, and how to progress safely over time.

At 75, George completed his first bodyweight pull-up after previously walking with a stick. His progress shows what older adults can achieve through consistent strength training.

At 46, Chris has gained 1kg of lean mass, lost 2.2kg of fat and reduced his visceral fat - all while raising two children, recovering from a broken finger and training for a sprint triathlon and the ATHX Games.

4 Shoulder Mobility Drills for Pain-Free Pressing and Dips

Top 5 Lifts to Build Muscle and Strength (Beginner-Friendly Guide)

Jack Bradley Fitness - Client performing a Split Squat