The reppd
Blog.
Training guides, programming tips, and lifting knowledge.
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.