CITADELNewsletter
What we write between releases
Training splits, exercise guides, nutrition and recovery. The same letters that go out in the app, free to read here.
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Recovery & Mobility
What actually helps when you're sore from a heavy session
Sauna heat genuinely speeds recovery, but ice right after lifting might blunt it. Here's what the evidence says.
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App Updates
Crop your profile picture, right in the app
Pick a photo and frame it yourself before it becomes your avatar.
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App Updates
Rewards now live in their own tab
Rewards moved out of Activity and back to a dedicated tab, and only same-day logging counts toward it.
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App Updates
Boxing and Glutes join the exercise catalogue
Two new categories: round-based boxing work, and dedicated glute exercises.
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App Updates
Cardio duration, now with hours and seconds
Duration entry is Hours : Minutes : Seconds, and Distance only shows up where it actually applies.
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Recovery & Mobility
Rest days are training days
Adaptation happens between sessions, not during them.
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Nutrition
Protein: how much actually matters
The number is lower than most people think, and the timing matters less.
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Exercise Guides
The deadlift: bracing before the bar moves
Most deadlift problems are set-up problems.
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Workout Splits
Upper / Lower: four days, balanced
Less demanding than PPL, still twice-weekly frequency per muscle.
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Workout Splits
Push / Pull / Legs: the 6-day split
The classic high-frequency split: how to structure it and who it suits.