Stop Guessing. Start Growing

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✅ Twenty-six core principles of Muscle Growth in One Guide
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✅ 120+ scientific references, 69 pages, 26 chapters, 1 Guide.
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See What's Inside?

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Rather than prescribing generic, one-size-fits-all programs and recommendations, this guide provides the foundations necessary to design strategies that match your individual goals and unique physiology. Summaries and illustrations are used throughout to ensure each letter is both accurate and actionable.Competency comes from understanding what works and why it works — this guide will give you clarity at pace. Muscle growth isn’t an enigma. With the right knowledge, it becomes methodical, measurable, and firmly within your control. This guide gives you the clarity and confidence to train smarter — one letter at a time.

👉 Download today for $9.99 — Stop Guessing. Start Growing.

Created by Alphabet Guides™ — Concise, Evidence-Based Health Guides

Privacy Policy
Last updated: September 02, 2025Contact Information
Data Controller: Alphabet Guides (trading name)
Email: [email protected]1. Introduction
This privacy policy explains how Alphabet Guides ("we," "us," or "our") collects, uses, and protects your personal information when you provide your email address through our website or third-party platforms. We are committed to protecting your privacy and complying with applicable data protection laws. For any questions about this policy, to exercise your rights or to make a complaint, please contact [email protected].2. What Information We Collect
We collect only the following personal information:
Email address — provided voluntarily when you subscribe to our mailing list via our website forms or transferred from third-party platforms
Support correspondence — emails and messages you send us when requesting customer supportWe do not collect any other personal data, such as names, addresses, phone numbers, or browsing behaviour. We may also receive your email address from third-party platforms (for example, Gumroad) if you choose to download or purchase Digital Content via those platforms. When you provide your email on a third-party site, that third party may act as an independent controller for the processing it carries out on its platform.3. How We Use Your Information
We use your email address for the following purposes:
Marketing communications: Sending automated email sequences, promotional content, and newsletters where you have given explicit consent
Service updates: Providing notifications relating to content you have requested or purchased
Customer support: Responding to your enquiries and support requests
Content delivery: Delivering or enabling access to Digital Content or previews that you requested via third-party platforms (such as Gumroad)
Access management: Managing access to purchased or downloaded content and maintaining suppression lists to respect unsubscribe requests4. Legal Basis for Processing (UK/EU Users)
We rely on the following lawful bases under UK GDPR / EU GDPR:
Marketing communications: Consent. We will only send marketing emails to UK/EU individuals where explicit, informed consent has been given (we use a non-pre-ticked checkbox and double opt-in). PECR requires prior opt-in for most electronic marketing.
Delivery of requested Digital Content/previews: Contract (where delivery forms part of a purchase) or Consent (for free previews requested via a third-party platform). We will make the lawful basis clear at the point of collection.
Customer support and access management: Legitimate interests. We process email addresses to operate and administer our Service, respond to enquiries, and protect our rights.We record consent (timestamp, IP address, the specific wording agreed and the confirmation method) so we can demonstrate compliance. Where appropriate (limited circumstances involving existing customer relationships), a "soft opt-in" may apply, but we primarily rely on explicit opt-in for marketing.5. Your Privacy RightsFor UK and EU Residents:
Right of access — Request copies of your personal data
Right to rectification — Request correction of inaccurate data
Right to erasure — Request deletion of your data
Right to restrict processing — Limit how we use your data
Right to object — Object to processing based on legitimate interests
Right to data portability — Receive your data in a portable format
Right to withdraw consent — Withdraw consent at any timeFor California Residents (CCPA/CPRA):
Right to know — What personal information we collect and how it's used
Right to delete — Request deletion of your personal information
Right to opt-out — Opt out of the sale of personal information (we do not sell data)
Right to non-discrimination — We will not discriminate against you for exercising your rightsFor Canadian Residents:
Right of access — Access your personal information we hold
Right to correction — Request correction of inaccurate information
Right to withdraw consent — Withdraw consent for marketing communicationsFor Residents of Other Countries:
We serve customers globally and will honour similar privacy rights where legally required in your jurisdiction.6. How to Exercise Your Rights
To exercise any of your privacy rights or unsubscribe from our communications:
Email us: [email protected]
Unsubscribe link: Use the unsubscribe link in any marketing email
Response time: We will respond within one month (UK/EU) or as required by applicable lawUnsubscribe and Suppression Policy:
Immediate cessation — We stop sending marketing emails immediately upon unsubscribe
Suppression records — We maintain suppression lists for 3–6 years to prevent accidental re-contact
Re-subscription — If you wish to re-subscribe after unsubscribing, you must actively opt in again through our signup process
No re-contact — We will not contact unsubscribed addresses for marketing purposes, even if obtained from other sourcesVerification:
To protect your privacy, we may request information to verify your identity before fulfilling rights requests. We will minimise the amount of data requested and only use it for verification.7. Data Sharing and Third Parties
We share your email address only with:
MailerLite (Ireland) — Our email service provider, acting as a data processor for sending marketing communications and managing subscriptions
Customer support tools — Where necessary to manage and respond to your support requestsWe do not sell, rent, or otherwise share your email address with any other third parties for their marketing purposes.MailerLite Processing:
MailerLite acts as our processor and processes subscriber data only on our instructions under a Data Processing Agreement (DPA). MailerLite's data centers are located in Germany (MailerLite Classic) and the Netherlands (New MailerLite), with data hosted by Google Ireland Limited. Current sub-processors include Google Ireland Limited and Vercom S.A. (Poland). We have reviewed their GDPR compliance documentation. More details: https://www.mailerlite.com/legal/data-processing-agreementThird-party downloads (Gumroad):
Our site links to Gumroad for downloading previews and sales. When you click that link, you will leave our site and interact with Gumroad's platform. Gumroad is an independent controller for the processing it carries out on its platform — Gumroad's privacy policy applies to data you provide on Gumroad: https://gumroad.com/privacy.If Gumroad shares your email with Alphabet Guides (for example, to enable delivery of a preview), Alphabet Guides will be the controller for its processing of that email. We will only use any email received from Gumroad to: (a) deliver the requested preview or content; and (b) send marketing communications only if you have explicitly consented to receive them from Alphabet Guides.Lawful basis: For the delivery of content, we will rely on contract (if the download forms part of a sale) or consent (for free previews). For marketing, we rely on consent. For more on Gumroad's processing and transfer safeguards, see their privacy policy.8. International Data Transfers
Your email may be processed in the UK (by us) and in other countries when you interact with our service providers:
MailerLite: Data processed in Germany and the Netherlands via Google Ireland Limited data centers
Gumroad: Processing may occur in the US and other countriesTransfers outside the UK/EEA are made only with appropriate safeguards such as adequacy decisions, the UK International Data Transfer Agreement (IDTA) or standard contractual clauses. MailerLite uses Standard Contractual Clauses (SCCs) and the UK Addendum for international transfers. Check Gumroad's privacy policy for their current transfer mechanisms: https://gumroad.com/privacy.9. Data RetentionActive subscribers: Retained while you remain subscribed
Content access (Gumroad): Emails obtained via Gumroad to enable delivery or access are retained as long as necessary to perform the contract and provide access
Customer support: Support emails and correspondence retained for 3 years to assist with ongoing issues and warranty matters
Inactive subscribers: Where there is no engagement for 24 months, we will send a re-engagement message; if there is no response, we will delete the email address
Suppression records: We retain a suppression record (hashed email + unsubscribe date) for 3–6 years to ensure you are not contacted for marketing in error
Legal/tax retention: Where law requires longer retention (e.g., tax records), we will retain the necessary data for that periodAfter the applicable retention period, your email will be deleted or anonymised.10. Data SecurityTechnical and Organisational Measures:
We implement appropriate security measures to protect your personal data, including:
Secure data transmission using encryption
Access controls limiting who can view your data
Regular security assessments of our service providers
Staff training on data protection requirementsData Breaches:
If we become aware of a personal data breach that is likely to result in a risk to people's rights and freedoms, we will notify the relevant supervisory authority without undue delay and, where required, within 72 hours. Where the breach is likely to result in a high risk to individuals, we will also notify affected individuals without undue delay and provide recommended steps to protect themselves.Verification:
To protect your privacy, we may request information to verify your identity before fulfilling rights requests. We will minimise the amount of data requested and use it only for verification.11. Children's Privacy
Our services are not directed to individuals under 13 years of age. We do not knowingly collect email addresses from children under 13. If we learn we have collected information from a child under 13, we will delete it immediately.Note: While UK GDPR sets the age of consent for information society services at 13, some EU member states may apply higher age limits. We recommend parents and guardians supervise children's online activities.12. Cookies and Tracking
Our website uses cookies to enhance your experience and to understand how visitors use the site. Cookies are small text files stored on your device that help the website function properly and provide useful information.Types of cookies we use:
Essential cookies necessary for basic functionality, such as:
Session cookies for form submissions
Security cookies to prevent fraud
Analytics cookies used to help us understand how visitors interact with our website and improve the user experience.These are provided by Google Analytics and may collect information such as:
Pages visited and time spent on the site
Device and browser information
Approximate locationConsent:
Analytics cookies are non-essential. We will only set these cookies if you provide consent via our cookie banner. You can accept or reject analytics cookies at any time.Managing Cookies and Opt-Out:
You can change or withdraw your consent at any time via the cookie banner on our site.
You can also opt out of Google Analytics by using the Google Analytics opt-out browser add-on or by adjusting your browser settings.Third-Party Privacy Policy:
For more information about how Google Analytics processes your data, see the Google Privacy Policy.13. Changes to This Policy
We may update this privacy policy periodically. We will:
Post the updated policy on our website
Update the "Last updated" date
Notify you via email if changes significantly affect your rights14. Complaints and DisputesUK/EU Residents:
If you're unhappy with how we handle your data, you can complain to:
UK Information Commissioner's Office (ICO)
Website: https://ico.org.uk/make-a-complaint/
Phone: 0303 123 1113
Address: Information Commissioner's Office, Wycliffe House, Water Lane, Wilmslow, Cheshire SK9 5AF
Your local EU data protection authority (if you're an EU resident)California Residents:
You may contact the California Attorney General's office regarding privacy complaints.Canadian Residents:
You may contact the Office of the Privacy Commissioner of Canada at priv.gc.ca.Other Jurisdictions:
Contact your local data protection or privacy authority for complaints relating to data protection in your country.15. Jurisdiction-Specific InformationCalifornia Residents:
We do not sell personal information as defined by the CCPA. In the past 12 months, we have not sold personal information of consumers.Nevada Residents:
We do not sell personal information as defined under Nevada law.Canadian Residents:
This policy complies with PIPEDA requirements for organisations processing personal information of Canadian residents.Global Customers:
This policy is designed to provide appropriate protection for customers worldwide. We will comply with applicable data protection laws in jurisdictions where we have customers.16. Records of Processing Activities
As required by data protection law, we maintain records of our processing activities, including:
The purposes of processing
Categories of data subjects and personal data
Recipients of personal data
Data retention periods
Security measures implementedThese records are available to supervisory authorities upon request.Contact Us
For any questions about this privacy policy or to exercise your privacy rights:
Email: [email protected]
Response time: Within one month of receiving your requestThis privacy policy is designed to comply with UK GDPR, EU GDPR, CCPA/CPRA, PIPEDA, and other applicable privacy laws for our international customers.

Terms & Conditions
Last Updated: 12 August 2025
Plain English Summary: By using our website or downloading our Digital Content, you agree to these terms. We collect your email to send you our Digital Content and occasional updates. You can unsubscribe anytime. Contact us at [email protected] with questions.1. Definitions
“Service” means the website at https://www.alphabetguides.com and all content, features, and services provided through it.
“You” or “User” means any person who accesses or uses our Service.
“Operator” means Alphabet Guides, an unincorporated trading name operated as a sole proprietor in the UK. Contact details are available via [email protected].
“Content” means all text, graphics, images, audio, video, code, software, website design and other materials available through the Service.
“Digital Content” means any downloadable or electronically delivered materials provided via the Service, including, without limitation, e-books, e-book samples, infographics, newsletters, guides, templates, reports, and other downloadable or online materials.
“Third-party Links” means links to external websites, products, or services not owned or controlled by us.
“Subscriber” means a User who has provided their email address to receive our Digital Content and communications.2. Acceptance and Acknowledgement
By accessing our website, downloading our Digital Content, or subscribing to our email list, you agree to be bound by these Terms & Conditions. If you do not agree to these terms, please do not use our Service.3. Eligibility and Age Requirements
You must be at least 13 years old to use our Service or provide your email address. Users under 13 are prohibited from subscribing or downloading our materials.
We recommend parental guidance for users aged 13-17. Our Privacy Policy at www.alphabetguides.com contains additional age-related provisions that align with these requirements.4. Scope of Service
Our Service provides Digital Content (for example: e-books, e-book samples, infographics, newsletters, guides, templates, reports, and other downloadable or online materials) in exchange for your email address. We may also provide blog posts, newsletters, and promotional content.
Important: Any purchases you make are through third-party websites linked from our site. These purchases are governed by the third party's terms and conditions, refund policies, and customer service procedures, not ours. We are not responsible for third-party transactions.5. Email Subscription and List Management5.1 Subscription Process
To receive our Digital Content, you must:
Provide a valid email address
Give explicit consent via a non-pre-ticked opt-in checkbox
Complete our double opt-in process by confirming your subscription via email
We keep consent logs (including timestamp, IP address, and consent wording) to demonstrate compliance with data protection requirements.5.2 Consent and Communications
By subscribing, you explicitly consent to receive our Digital Content and occasional emails about related content, promotions, and third-party offers.5.3 Unsubscribe and Suppression Policy
We process unsubscribe requests promptly and remove unsubscribed addresses from active lists within 24–72 hours. We retain a suppression record (hashed email + unsubscribe date) for 3 years to ensure you are not re-contacted in error. Re-subscription requires you to complete the subscription confirmation process, including double opt-in reconfirmation, and will clear any suppression only once confirmed.
You may unsubscribe at any time using the link in our emails or by contacting [email protected].5.4 List Management
We reserve the right to remove subscribers who breach these terms or whose email addresses bounce repeatedly.6. Intellectual Property and Licence6.1 Ownership
All content on our Service, including Digital Content, text, images, and website design, is owned by us and protected by copyright and other intellectual property laws.6.2 Limited Licence
We grant you a limited, non-exclusive, non-transferable, non-commercial licence to download and use our Digital Content for your personal use only.6.3 Restrictions
You may not:
Redistribute, share, or resell the Digital Content
Use the Digital Content for commercial purposes
Modify, adapt, or create derivative works
Remove copyright notices or attribution
Use our trademarks or branding without authorisation6.4 Permission Required
Any use beyond personal use requires our prior written permission. Contact [email protected] for requests.7. User Obligations and Prohibited Uses
You agree to:
Use our Service lawfully and respectfully
Provide accurate information when subscribing
Respect our intellectual property rights
Comply with all applicable laws
You must not:
Use automated tools to scrape or harvest content
Share login credentials or subscriber-only content
Use our Service for illegal or unauthorised purposes
Attempt to interfere with the Service's operation
Violate any third party's rights
We reserve the right to suspend or terminate access for users who breach these terms.8. Third-Party Links and Affiliate Relationships8.1 External Links
Our Service may contain links to third-party websites, products, or services. These are provided for convenience only.8.2 No Responsibility
We are not responsible for third-party content, terms, privacy policies, or business practices. Any purchases or interactions with third parties are solely between you and them and are governed by their terms and refund policies.8.3 Affiliate Disclosure
Some links may be affiliate links where we receive a commission if you make a purchase. This relationship does not affect the price you pay.9. Disclaimers9.1 Educational Content Only
IMPORTANT: Our Digital Content and content are for educational and informational purposes only. They do not constitute professional advice of any kind.9.2 No Warranties
We provide our Service "as is" without warranties of any kind, whether express or implied. We do not guarantee accuracy, completeness, or suitability for any particular purpose.9.3 Your Responsibility
You use our content at your own risk. We recommend seeking professional advice for specific situations or decisions.10. Security
We take reasonable technical and organisational measures (e.g., HTTPS, access controls) to protect your data, but cannot guarantee absolute security. See our Privacy Policy at www.alphabetguides.com for full details on data handling.11. Limitation of Liability11.1 Consumer Rights
Nothing in these Terms excludes or limits our liability for death or personal injury from our negligence, fraud, or other liability that cannot be limited by law. Consumers retain their statutory rights.11.2 Business User Liability Cap
For business users, our total aggregate liability for any claims arising from your use of our Service is limited to the greater of $250 or the total amounts paid by you in the
12 months prior to the claim.11.3 Excluded Damages
Subject to clause 11.1, we shall not be liable for any indirect, consequential, special, or punitive damages, including loss of profits, data, or business opportunities.12. Indemnification
You agree to indemnify and hold us harmless from any third-party claims, damages, or expenses arising from your: (a) breach of these Terms; (b) misuse of the Digital Content or Service; or (c) unlawful acts. This indemnity excludes claims arising from our negligence or wilful misconduct.13. Termination13.1 Our Rights
We may suspend or terminate your access to our Service for breach of these terms or other reasonable cause.13.2 Effect of Termination
Upon termination, your right to use our Service and Digital Content ceases immediately. Provisions relating to intellectual property, disclaimers, liability, and indemnification survive termination.13.3 Voluntary Termination
You may stop using our Service and unsubscribe from our emails at any time.14. Changes to Terms & Conditions
We may update these Terms & Conditions from time to time. We will post changes on our website and, for material changes, send email notification to subscribers. Continued use of our Service after changes constitutes acceptance of the updated terms.15. Privacy, Data Processing and Cookies15.1 Data Handling
Our collection and use of personal information is governed by our Privacy Policy at www.alphabetguides.com. By using our Service, you consent to such processing.15.2 Email Processing
We use MailerLite (hosted in Ireland) as our email processor. MailerLite processes subscriber personal data only on our instructions under a Data Processing Agreement and may use authorised sub-processors; transfers are subject to appropriate safeguards.15.3 Cookies
We use minimal cookies necessary for website functionality. If we implement tracking cookies in future, we will provide appropriate notice and consent mechanisms.
16. Copyright and Takedown Procedure
If you believe content on our Service infringes your copyright, please contact [email protected] with: (a) your contact details; (b) identification of the copyrighted work; (c) location of the infringing material; and (d) statement of your authority to act. We will review your request promptly and take appropriate action where necessary.17. Dispute Resolution and Governing Law17.1 Governing Law and International Users
These Terms are governed by the laws of England & Wales. If you access the Service from outside the UK, local laws may apply and may provide additional rights.17.2 Informal Resolution
Before starting formal proceedings, please contact us at [email protected] to attempt to resolve any disputes informally.17.3 Alternative Dispute Resolution
If informal resolution fails, both parties may agree to mediation or arbitration through a recognised dispute resolution service. Participation in alternative dispute resolution is voluntary and requires mutual consent.17.4 Court Proceedings
You retain the right to bring proceedings in the courts of England & Wales.18. Legal Notices
Legal notices may be sent by email to [email protected] with the subject line "Legal Notice — Alphabet Guides". Notices are effective upon our acknowledgement, and we may request reasonable verification for formal legal communications.19. Miscellaneous19.1 Force Majeure
We shall not be liable for any failure or delay in performance due to circumstances beyond our reasonable control, including natural disasters, government actions, or technical failures.19.2 Assignment
We may assign these Terms to a successor entity. You may not assign your rights without our written consent.19.3 Severability
If any provision is found unenforceable, the remaining provisions continue in full effect.19.4 Electronic Communications
You consent to receive communications from us electronically, and such communications satisfy any legal requirement for written notice.19.5 Waiver
Our failure to enforce any provision does not constitute a waiver of our rights.19.6 Entire Agreement
These Terms & Conditions, together with our Privacy Policy, constitute the entire agreement between us regarding your use of our Service.19.7 Interpretation
Headings are for convenience only and do not affect interpretation. "Including" means "including without limitation."20. Contact Information
For questions about these Terms & Conditions, please contact us at:
Email: [email protected]Alphabet Guides
Email: [email protected]
Website: https://www.alphabetguides.com