Training Guides / Training science
Training science
Progressive overload, sets and reps, RPE, rest, deloads, cardio and recovery, explained without jargon.
You do not need a sports science degree to train well, but knowing a few principles stops you wasting years. These guides explain why programs are built the way they are.
Training scienceCardio: HIIT vs LISSHigh-intensity intervals or steady low-intensity cardio? Compare the two, see how much cardio public health guidelines recommend and how to fit it around lifting.Training scienceDeloads and planned recoveryA deload is a short, planned period of easier training that lets fatigue fade so fitness can show. Learn when to deload, how to do it and why it is not wasted time.Training scienceHow long to rest between setsRest periods affect how much work you can do in each session. Here is what research suggests for strength, muscle growth and conditioning, plus ways to save time without losing results.Training scienceHypertrophy vs strength trainingBuilding bigger muscles and building maximum strength overlap a lot but are not the same. Compare how to train for each, and how to combine them.Training scienceMobility and warm-upsA smart 10-minute warm-up prepares your joints and muscles for heavy lifting. Learn the difference between mobility and flexibility, a routine you can copy, and how to build warm-up sets.Training scienceProgressive overloadProgressive overload means gradually asking your body to do more over time. It is the single most important principle in strength training. Here are the five ways to apply it.Training scienceSets, reps and RPE explainedWhat sets and reps mean, how many you need, and how to use RPE and reps in reserve to judge effort so every set is hard enough without burning you out.Training scienceSleep and recoveryMuscle is built between sessions, not during them. Learn how much sleep lifters need, what recovery actually means and the simple habits that help most.