Fitorex
Guides
Understand why, not just what to do
All 21 in-app guides, complete and open. Every section explains the mechanism and ends with how to apply it.
Hypertrophy
How muscle grows and which variables control that growth, from the mechanisms to practical programming.
14 sections
Strength
Gaining strength is largely about learning to produce tension: neural adaptations, the big lifts and intensity.
8 sections
Nutrition
Energy, protein and the rest of the macros: the hierarchy of what really moves the needle.
9 sections
Fat loss
Deficits, metabolic adaptation, NEAT, cardio and how to lose fat while preserving muscle.
9 sections
Recovery and sleep
Progress happens between sessions: sleep, stress management and the signs of overtraining.
7 sections
Women
The menstrual cycle, contraceptives, pregnancy and menopause applied to training and nutrition.
8 sections
Older adults
Sarcopenia, strength, power and protein: training to live more years with independence.
6 sections
Teenagers
Strength training is safe and beneficial for young people: technique, growth and sensible nutrition.
6 sections
Injuries and pain
Low back pain, shoulders, knees and tendinopathies: what the evidence says about pain, load and returning.
7 sections
Cardio and energy systems
Zones, VO2 max, HIIT vs. LISS and how to combine cardio with strength without losing performance.
10 sections
Supplement science
Which supplements have real evidence, which are marketing and how to use them safely.
10 sections
Periodisation and programme design
How to organise training over time: periodisation models, splits and fatigue management.
10 sections
Body composition and progress
What each method really measures (scales, skinfolds, DEXA…) and how to track your progress without obsessing over a single number.
10 sections
Specific diets
Intermittent fasting, keto, vegan, Mediterranean… what the evidence says about each approach and which one suits you.
11 sections
Performance pharmacology and doping
Informational content on steroids, hormones and banned substances: what they do, their real risks and why anti-doping control exists. This is not a usage guide.
8 sections
Technique, biomechanics and mobility
Why there is no universal 'perfect technique', how a movement is really learned and what improves your range of motion.
11 sections
Training by sport and goal
How to adapt general training principles to your specific sport: running, combat sports, CrossFit, bodybuilding and more.
8 sections
Metabolic health and biomarkers
What happens to your blood when you train: why certain values rise without cause for concern, and when you should pay attention.
7 sections
How to read scientific evidence
What the evidence levels you see in each lesson really mean, and how to tell a real finding from statistical noise or marketing.
9 sections
Psychology and adherence
Why the problem is almost never 'a lack of motivation': how habits, consistency and your relationship with exercise really work.
11 sections
Power and plyometrics
The speed at which you apply force: jumps, plyometrics and why being strong is not the same as being explosive.
9 sections
With a coach that has read them
Fito answers from these very guides and tells you which one each claim comes from.
Free. No account required. Works offline from the first launch.