Knowledge about training and nutrition
Explanations of the fundamentals — calm, comprehensible and without promises. Where the research is inconclusive, we say so.
Training
How load, recovery and planning fit together.
Progressive overload: why training has to keep changing
The body adapts to demands that go beyond what it is used to. If a training stimulus stays unchanged for a long time, it gradually becomes routine.…
Sets and repetitions — what actually counts?
Repetition ranges are often treated as if each had a fixed job. Research over recent years paints a less tidy picture: much works similarly across a…
Understanding RIR and RPE: making effort measurable
RIR and RPE are two ways of turning the effort of a set into a number. Both rest on self-assessment and are therefore neither objective nor…
Rest periods: how long between sets?
Rests between sets are not idle time but part of load management. How long they should be depends on what the set is meant to achieve — and on the…
Full body or split: how to divide up training
Whether all muscle groups are trained in one session or spread across several days is primarily an organisational decision. For adaptation, less…