Blog
The science behind how you train.
Evidence-based, jargon-free guides to the ideas Adaptiv programmes around — so every decision in your plan makes sense.
- Tempo
Does rep tempo matter? The evidence on lifting speed
Does rep tempo matter? Muscle growth looks similar across a wide range of lifting speeds. Where tempo genuinely changes your results — and where it doesn't.
17 min read
- Rest periods
How long to rest between sets — and why rushing doesn't help
How long to rest between sets: 2–3 minutes on main lifts, 60–90 seconds on isolation. What shorter rest costs, when it makes sense, and when it doesn't.
17 min read
- Training volume
How much training volume do you actually need?
Training volume is the main driver of muscle growth — up to a point. Here's what the evidence says about how many sets you need, and how the MEV, MAV and MRV landmarks fit in.
12 min read
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