https://virtusapp.ai/ 2026-05-05T00:00:00.000Z weekly 1 https://virtusapp.ai/blog/ 2026-05-05T00:00:00.000Z weekly 0.8 https://virtusapp.ai/links/ 2025-12-10T00:00:00.000Z monthly 0.5 https://virtusapp.ai/privacy/ 2025-12-10T00:00:00.000Z yearly 0.3 https://virtusapp.ai/terms/ 2025-12-10T00:00:00.000Z yearly 0.3 https://virtusapp.ai/blog/wave-loading-progression/ 2026-05-05T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/how-stress-affects-muscle-growth/ 2026-05-04T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/abdominal-bracing/ 2026-05-03T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/does-soreness-mean-muscle-growth/ 2026-05-02T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/single-leg-exercises/ 2026-05-01T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/double-progression-method/ 2026-04-30T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/macros-for-muscle-gain/ 2026-04-29T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/warm-up-before-workout/ 2026-04-28T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/do-genetics-matter-for-muscle-growth/ 2026-04-26T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/dehydration-and-lifting-performance/ 2026-04-25T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/how-many-meals-a-day-to-build-muscle/ 2026-04-24T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/muscle-memory-explained/ 2026-04-23T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/training-to-failure/ 2026-04-21T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/eccentric-training-for-muscle-growth/ 2026-04-20T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/does-alcohol-kill-muscle-gains/ 2026-04-19T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/ego-lifting-vs-proper-form/ 2026-04-19T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/how-to-break-through-gym-plateau/ 2026-04-18T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/when-to-use-a-lifting-belt/ 2026-04-18T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/does-cardio-kill-gains/ 2026-04-17T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/how-many-carbs-to-build-muscle/ 2026-04-17T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/how-often-train-each-muscle/ 2026-04-16T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/sleep-and-muscle-growth/ 2026-04-16T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/rep-ranges-for-muscle-growth/ 2026-04-15T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/what-is-a-deload-week/ 2026-04-14T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/why-you-should-track-workouts/ 2026-04-13T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/supplements-that-work-for-muscle-growth/ 2026-04-12T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/mind-muscle-connection/ 2026-04-11T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/why-the-scale-lies/ 2026-04-10T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/caloric-surplus-for-muscle-gain/ 2026-04-09T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/compound-vs-isolation-exercises/ 2026-04-08T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/how-fast-can-you-build-muscle/ 2026-04-07T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/rest-days-muscle-growth/ 2026-04-06T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/what-is-progressive-overload/ 2026-04-05T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/how-to-track-workout-progress/ 2026-04-04T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/pabjoe-beginner-lp-guide/ 2026-02-22T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/rfitness-ppl-program-guide/ 2026-02-14T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/531-for-beginners-program-guide/ 2026-02-05T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/gzclp-program-guide/ 2026-01-24T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/stronglifts-5x5-program-guide/ 2026-01-10T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/rfitness-basic-beginner-routine-guide/ 2025-12-28T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/pies-general-strength-program-guide/ 2025-12-15T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/best-workout-tracker-apps-2026/ 2025-12-10T00:00:00.000Z monthly 0.7 https://virtusapp.ai/blog/wave-loading-progression/video/ Wave Loading: The Progression Method That Prevents Plateaus | Video Guide https://i.ytimg.com/vi/l_wnIkaC3ZE/oar2.jpg 3 steps forward, 1 step back. Wave loading builds strength while managing fatigue. Here is how to set it up. https://www.youtube.com/embed/l_wnIkaC3ZE 2026-05-05T00:00:00Z yes 2026-05-05T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/how-stress-affects-muscle-growth/video/ How Stress Affects Muscle Growth: Cortisol, Testosterone, and Recovery | Video Guide https://i.ytimg.com/vi/CGrb3c3aeps/oar2.jpg Chronic stress raises cortisol, drops testosterone, destroys sleep, and blocks recovery. Here is the full impact on your gains. https://www.youtube.com/embed/CGrb3c3aeps 2026-05-04T00:00:00Z yes 2026-05-04T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/abdominal-bracing/video/ Abdominal Bracing: How to Breathe Under Heavy Lifts | Video Guide https://i.ytimg.com/vi/ltq34lBVL3I/oar2.jpg Big breath, hold, brace into the pressure. Exhale between reps, not during. Here is how to brace properly under heavy weight. https://www.youtube.com/embed/ltq34lBVL3I 2026-05-03T00:00:00Z yes 2026-05-03T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/does-soreness-mean-muscle-growth/video/ Does Soreness Mean Muscle Growth? Why DOMS Is Not a Progress Indicator | Video Guide https://i.ytimg.com/vi/rjf4VU6oT44/oar2.jpg No correlation between soreness and muscle growth. DOMS measures damage, not adaptation. Here is what to track instead. https://www.youtube.com/embed/rjf4VU6oT44 2026-05-02T00:00:00Z yes 2026-05-02T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/single-leg-exercises/video/ Single Leg Exercises: Why Unilateral Training Builds Both Sides Faster | Video Guide https://i.ytimg.com/vi/V_n1Ds542M8/oar2.jpg Single leg exercises (and single arm work) close strength imbalances, recruit your core, and produce 5-25% more force than equivalent bilateral lifts. Here is how to program them. https://www.youtube.com/embed/V_n1Ds542M8 2026-05-01T00:00:00Z yes 2026-05-01T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/double-progression-method/video/ Double Progression: The Simplest Way to Keep Getting Stronger | Video Guide https://i.ytimg.com/vi/oQj32r5CJNM/oar2.jpg Add reps first, then add weight. Double progression gives you two ways to progress instead of one. Here is how it works. https://www.youtube.com/embed/oQj32r5CJNM 2026-04-30T00:00:00Z yes 2026-04-30T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/macros-for-muscle-gain/video/ Macros for Muscle Gain: How to Set Protein, Carbs, and Fat | Video Guide https://i.ytimg.com/vi/wrMSQZbI8-w/oar2.jpg Macros for muscle gain start with protein, then a fat floor, then carbs fill the rest. Here is the exact ratio and the science behind it. https://www.youtube.com/embed/wrMSQZbI8-w 2026-04-29T00:00:00Z yes 2026-04-29T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/warm-up-before-workout/video/ Warm Up Before Workout: The 5-Minute Protocol That Cuts Injury 50% | Video Guide https://i.ytimg.com/vi/qLlRSp__bwI/oar2.jpg A proper warm up before workout cuts injury risk in half and adds 5-10% to every lift. Here are the 3 types of warm-up and how to do them right in 5 minutes. https://www.youtube.com/embed/qLlRSp__bwI 2026-04-28T00:00:00Z yes 2026-04-28T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/do-genetics-matter-for-muscle-growth/video/ Do Genetics Matter for Muscle Growth? What You Can and Can't Change | Video Guide https://i.ytimg.com/vi/Px9bVR5leW0/oar2.jpg Response to training varies up to five-fold between individuals. Genetics set the ceiling. Effort and consistency decide how fast you reach it. https://www.youtube.com/embed/Px9bVR5leW0 2026-04-26T00:00:00Z yes 2026-04-26T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/dehydration-and-lifting-performance/video/ Dehydration and Lifting Performance: Why Water Matters More Than You Think | Video Guide https://i.ytimg.com/vi/UgaTFwCQU8g/oar2.jpg 2% dehydration = up to 45% drop in high-intensity capacity. 19% lower body power loss at 2.9% dehydration. Here is how to stay hydrated. https://www.youtube.com/embed/UgaTFwCQU8g 2026-04-25T00:00:00Z yes 2026-04-25T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/how-many-meals-a-day-to-build-muscle/video/ How Many Meals a Day to Build Muscle? Frequency vs Total Intake | Video Guide https://i.ytimg.com/vi/UAl48dy1I50/oar2.jpg Six meals a day is a 1980s bodybuilding myth. Total daily protein and calories drive muscle growth. Meal count matters far less than how much you actually eat. https://www.youtube.com/embed/UAl48dy1I50 2026-04-24T00:00:00Z yes 2026-04-24T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/muscle-memory-explained/video/ Muscle Memory Explained: Why Getting Back in Shape Is Easier | Video Guide https://i.ytimg.com/vi/uNVOb71lagE/oar2.jpg Myonuclei persist 15+ years. Previously trained people regain muscle 2x faster. Your body remembers every rep. https://www.youtube.com/embed/uNVOb71lagE 2026-04-23T00:00:00Z yes 2026-04-23T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/training-to-failure/video/ Training to Failure: When It Helps and When It Hurts | Video Guide https://i.ytimg.com/vi/qhMtBDBZCnY/oar2.jpg Failure adds 24-48 hours of recovery for a trivial growth benefit. Here is when to use it and when to stop short. https://www.youtube.com/embed/qhMtBDBZCnY 2026-04-21T00:00:00Z yes 2026-04-21T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/eccentric-training-for-muscle-growth/video/ Eccentric Training for Muscle Growth: Why the Negative Rep Matters | Video Guide https://i.ytimg.com/vi/8UwgnE2eAZQ/oar2.jpg Muscles produce up to 30% more force lowering a weight than lifting it. Slowing the eccentric puts more tension on the muscle and changes how it grows. https://www.youtube.com/embed/8UwgnE2eAZQ 2026-04-20T00:00:00Z yes 2026-04-20T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/does-alcohol-kill-muscle-gains/video/ Does Alcohol Kill Muscle Gains? What Drinking Actually Does to Recovery | Video Guide https://i.ytimg.com/vi/ZmVtf742fB8/oar2.jpg Alcohol suppresses muscle protein synthesis by up to 37% for 24 hours. It drops testosterone, kills REM sleep, and stalls recovery even when protein is on point. https://www.youtube.com/embed/ZmVtf742fB8 2026-04-19T00:00:00Z yes 2026-04-19T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/ego-lifting-vs-proper-form/video/ Ego Lifting vs Proper Form: Why Heavier Is Not Always Better | Video Guide https://i.ytimg.com/vi/12Fz1u7V-ik/oar2.jpg 20-31% of gym injuries come from bad form. Cheat reps produce 2x volume but zero extra growth. Full ROM beats ego weight every time. https://www.youtube.com/embed/12Fz1u7V-ik 2026-04-19T00:00:00Z yes 2026-04-19T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/how-to-break-through-gym-plateau/video/ How to Break Through a Gym Plateau: 4 Science-Backed Fixes | Video Guide https://i.ytimg.com/vi/4Llpp23v5oY/oar2.jpg 50% of early strength gains are neural. After 4-6 weeks, real muscle building starts. Here is how to keep progressing. https://www.youtube.com/embed/4Llpp23v5oY 2026-04-18T00:00:00Z yes 2026-04-18T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/when-to-use-a-lifting-belt/video/ When to Use a Lifting Belt: What It Actually Does for Your Lifts | Video Guide https://i.ytimg.com/vi/gzDx-RLufGE/oar2.jpg A belt does not support your back. It raises intra-abdominal pressure by 20 to 40% so you can brace into it. Here is when to wear one and when to skip it. https://www.youtube.com/embed/gzDx-RLufGE 2026-04-18T00:00:00Z yes 2026-04-18T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/does-cardio-kill-gains/video/ Does Cardio Kill Your Gains? What the Research Actually Says | Video Guide https://i.ytimg.com/vi/0-xejSluY_M/oar2.jpg 43 studies reviewed: cardio does not reduce muscle growth. But type, timing, and volume matter. Here is the full breakdown. https://www.youtube.com/embed/0-xejSluY_M 2026-04-17T00:00:00Z yes 2026-04-17T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/how-many-carbs-to-build-muscle/video/ How Many Carbs Do You Need to Build Muscle? The Glycogen Science | Video Guide https://i.ytimg.com/vi/i0LER_-Ev6Q/oar2.jpg Low carbs means low lifts. Glycogen fuels every hard set. Here is exactly how many grams you need and why cutting carbs kills gains. https://www.youtube.com/embed/i0LER_-Ev6Q 2026-04-17T00:00:00Z yes 2026-04-17T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/how-often-train-each-muscle/video/ How Often Should You Train Each Muscle? The Science of Frequency | Video Guide https://i.ytimg.com/vi/_OQO3oHyUKs/oar2.jpg Training each muscle 2x per week beats 1x. Protein synthesis peaks at 24 hours and drops by 36. Here is the optimal split. https://www.youtube.com/embed/_OQO3oHyUKs 2026-04-16T00:00:00Z yes 2026-04-16T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/sleep-and-muscle-growth/video/ Sleep and Muscle Growth: Why Rest Is Where Gains Happen | Video Guide https://i.ytimg.com/vi/FIrEGXRxtqA/oar2.jpg 75% of growth hormone is released during sleep. One week of 5-hour nights drops testosterone 10-15%. Here is why sleep is non-negotiable. https://www.youtube.com/embed/FIrEGXRxtqA 2026-04-16T00:00:00Z yes 2026-04-16T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/rep-ranges-for-muscle-growth/video/ Rep Ranges Explained: What 5, 10, and 20 Reps Actually Do | Video Guide https://i.ytimg.com/vi/CJTZpGxtX9g/oar2.jpg Muscle grows across 5-30 reps when taken close to failure. But strength requires heavy loads. Here is what each rep range does. https://www.youtube.com/embed/CJTZpGxtX9g 2026-04-15T00:00:00Z yes 2026-04-15T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/what-is-a-deload-week/video/ What Is a Deload Week? Why Resting Makes You Stronger | Video Guide https://i.ytimg.com/vi/joXzwQjt0wY/oar2.jpg A deload week cuts training volume by 30-50% to clear fatigue. Zero muscle lost. Cortisol drops 21%. Here is how to do it right. https://www.youtube.com/embed/joXzwQjt0wY 2026-04-14T00:00:00Z yes 2026-04-14T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/why-you-should-track-workouts/video/ Why You Should Track Your Workouts: The Data Behind Faster Gains | Video Guide https://i.ytimg.com/vi/VFvgAkOVfCg/oar2.jpg Lifters who track workouts gain 2-3x more strength. Your memory drops below 40% accuracy after 48 hours. https://www.youtube.com/embed/VFvgAkOVfCg 2026-04-13T00:00:00Z yes 2026-04-13T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/supplements-that-work-for-muscle-growth/video/ 3 Supplements That Actually Work for Muscle Growth (And What to Skip) | Video Guide https://i.ytimg.com/vi/OxmfOyV-f5A/oar2.jpg Creatine, caffeine, protein powder. The 3 with real evidence. Everything else is marketing. Save your money. https://www.youtube.com/embed/OxmfOyV-f5A 2026-04-12T00:00:00Z yes 2026-04-12T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/mind-muscle-connection/video/ Mind-Muscle Connection: Does It Actually Build More Muscle? | Video Guide https://i.ytimg.com/vi/sdC-yGxvtQ8/oar2.jpg EMG research shows focused reps increase activation by up to 20%. Learn when it matters, when it doesn't, and how to build it. https://www.youtube.com/embed/sdC-yGxvtQ8 2026-04-11T00:00:00Z yes 2026-04-11T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/why-the-scale-lies/video/ Why the Scale Lies: Body Weight Fluctuations Explained | Video Guide https://i.ytimg.com/vi/Mlod33zfOu8/oar2.jpg Your weight changes 1-2 kg every day. None of it is fat. Learn what to track instead of scale weight. https://www.youtube.com/embed/Mlod33zfOu8 2026-04-10T00:00:00Z yes 2026-04-10T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/caloric-surplus-for-muscle-gain/video/ How Much of a Caloric Surplus Do You Need to Build Muscle? | Video Guide https://i.ytimg.com/vi/e66qrpEiZmc/oar2.jpg 200-300 calories above maintenance is enough. Learn the difference between lean bulking and dirty bulking. https://www.youtube.com/embed/e66qrpEiZmc 2026-04-09T00:00:00Z yes 2026-04-09T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/compound-vs-isolation-exercises/video/ Compound vs Isolation Exercises: Which Builds More Muscle? | Video Guide https://i.ytimg.com/vi/TYcZ5Rz_K68/oar2.jpg 5 compound lifts drive 80% of your gains. Learn when isolation exercises make sense and when they waste time. https://www.youtube.com/embed/TYcZ5Rz_K68 2026-04-08T00:00:00Z yes 2026-04-08T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/how-fast-can-you-build-muscle/video/ How Fast Can You Build Muscle? Realistic Rates by Experience Level | Video Guide https://i.ytimg.com/vi/1L8XesCWZAE/oar2.jpg Realistic muscle growth rates by training year. Beginner gains, protein needs, training volume, sleep, and genetics explained. https://www.youtube.com/embed/1L8XesCWZAE 2026-04-07T00:00:00Z yes 2026-04-07T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/rest-days-muscle-growth/video/ Do Rest Days Help Build Muscle? The Science of Recovery and Growth | Video Guide https://i.ytimg.com/vi/ZFEXm_v90kk/oar2.jpg Rest days are when muscle growth happens. Learn the 48-72 hour recovery window, sleep science, and deload timing. https://www.youtube.com/embed/ZFEXm_v90kk 2026-04-06T00:00:00Z yes 2026-04-06T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/what-is-progressive-overload/video/ What Is Progressive Overload? 5 Ways to Progress Beyond Adding Weight | Video Guide https://i.ytimg.com/vi/nIm_RA0MWvA/oar2.jpg Progressive overload is not just adding weight. Learn all 5 methods to keep building muscle and break plateaus. https://www.youtube.com/embed/nIm_RA0MWvA 2026-04-05T00:00:00Z yes 2026-04-05T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/how-to-track-workout-progress/video/ How to Track Workout Progress When You Can't See Results | Video Guide https://i.ytimg.com/vi/fOVF-QUErXg/oar2.jpg Not seeing gym results? Your progress is real. Here's how to track it with volume, strength, and measurements. https://www.youtube.com/embed/fOVF-QUErXg 2026-04-04T00:00:00Z yes 2026-04-04T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/pabjoe-beginner-lp-guide/video/ How to run the PabJoe 5-Day Beginner LP | Video Guide https://i.ytimg.com/vi/Aaq79Isv2Dw/oar2.jpg A 5-day per week beginner linear progression program built around Bench Press, Squat, Overhead Press, and Deadlift with a 3×10 → 4×8 → 5×5 compound rep scheme. https://www.youtube.com/embed/Aaq79Isv2Dw 2026-03-16T00:00:00Z yes 2026-03-16T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/rfitness-ppl-program-guide/video/ How to run the r/Fitness PPL program | Video Guide https://i.ytimg.com/vi/6PAQXW-B_wc/oar2.jpg A 6-day per week linear progression program that combines heavy barbell lifts for strength with bodybuilding-style accessories for size. https://www.youtube.com/embed/6PAQXW-B_wc 2026-03-16T00:00:00Z yes 2026-03-16T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/531-for-beginners-program-guide/video/ How to run the 5/3/1 program | Video Guide https://i.ytimg.com/vi/L063tcT05ac/oar2.jpg A strength program built around Squat, Bench Press, Deadlift, and Overhead Press. Uses submaximal training with AMRAP top sets and First Set Last supplemental work. https://www.youtube.com/embed/L063tcT05ac 2026-03-16T00:00:00Z yes 2026-03-16T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/gzclp-program-guide/video/ How to run the GZCLP program | Video Guide https://i.ytimg.com/vi/o2JLTAaYXl4/oar2.jpg A beginner linear progression program using a 3-tier system with 4 rotating workouts and built-in failure protocols. https://www.youtube.com/embed/o2JLTAaYXl4 2026-03-16T00:00:00Z yes 2026-03-16T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/stronglifts-5x5-program-guide/video/ How to run the StrongLifts 5×5 program | Video Guide https://i.ytimg.com/vi/IGRQouICEoU/oar2.jpg A simple A/B alternating barbell program for beginners. 3 days per week with linear progression on 5 compound lifts. https://www.youtube.com/embed/IGRQouICEoU 2026-03-16T00:00:00Z yes 2026-03-16T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/rfitness-basic-beginner-routine-guide/video/ How to run the r/Fitness basic beginner routine | Video Guide https://i.ytimg.com/vi/J7sV_RQaPSQ/oar2.jpg A simple A/B alternating barbell program for complete beginners. 3 days per week with linear progression on 6 foundational lifts. https://www.youtube.com/embed/J7sV_RQaPSQ 2026-03-14T00:00:00Z yes 2026-03-14T00:00:00.000Z monthly 0.6 https://virtusapp.ai/blog/pies-general-strength-program-guide/video/ How to run Pie's General Strength program | Video Guide https://i.ytimg.com/vi/GK8JUDB321w/oar2.jpg A 10-cycle strength program designed for lifters who want to get strong in all planes of movement, not just the powerlifting big three. https://www.youtube.com/embed/GK8JUDB321w 2026-03-16T00:00:00Z yes 2026-03-16T00:00:00.000Z monthly 0.6