Primary sources

• Uncommon Sense Bodybuilding — Theo, Sillgrisslan Fitness AB, 2024. Your coach's book. PDF in ../books/.
• Knees Over Toes — Ben Patrick / ATG. Knee ability, backward locomotion, full-range training.
• Your training logs — ../logs/ (2023–2026), used to choose what to keep, demote, and remove.

Recommended creators (from the book + for the skills)

Hypertrophy & programming

• Jeff Nippard — YouTube — science-based hypertrophy.
• Bald Omni Man (Paris Butler) — YouTube — programming, do-what-works.
• Alex Leonidas — YouTube — natural strength + size.
• Natural Hypertrophy — YouTube — philosophy, natural lifting.
• Geoffrey Verity Schofield — YouTube — technique, arms.

Calisthenics skills (muscle-up / lever / planche)

• FitnessFAQs — YouTube — ring skills, progressions.
• Calisthenicmovement — YouTube — clean progression tutorials.
• Daniel Vadnal — YouTube.

Knees / mobility

• Knees Over Toes Guy (Ben Patrick) — YouTube.

On the media in these pages

• YouTube links are search URLs by design — they never rot and always show current demos. Use them to find a clip you like, then (optionally) save a thumbnail/clip into ../assets/ and embed it with ![](../assets/yourfile.jpg).
• Images are embedded from Wikimedia Commons (freely licensed). Where no good Commons image exists, the page links a YouTube search instead.