The reppd
Blog.

Training guides, programming tips, and lifting knowledge.

Progression 8 min read

Strength Plateau: Why It Happens and 7 Ways to Break It

How to tell a real plateau from a bad week, and seven ways to get your lifts moving again — what the research says and what is good practice.
Training 7 min read

Training After a Break: What 1, 3 and 8 Weeks Off Really Cost

How much strength and fitness you lose during a break, how fast it comes back, and how to restart without overdoing it.
Nutrition 11 min read

Body Recomposition: How to Build Muscle in a Calorie Deficit

Can you build muscle while losing fat? The science-based guide: deficit size, protein, training, realistic rates, and how to track it.
Training 11 min read

Push Pull Legs — The Complete Guide

Everything you need to know about the PPL split: how to set it up, exercise selection, volume, and who it's best for.
Volume 10 min read

How Many Sets Per Muscle Group Per Week?

Science-backed guidelines for weekly training volume per muscle. Find your sweet spot between too little and too much.
Progression 10 min read

Progressive Overload — The Only Rule That Matters

What progressive overload really means, why it works, and how to apply it in practice without overcomplicating things.