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.
- Programming
How many exercises per workout? By goal, time and experience
How many exercises per workout? 4–8 for most people. How it changes by goal, experience and session length, and why weekly sets matter more.
18 min read
- Programming
Training while travelling: how to keep your progress when you're away
Away mid-block with a hotel gym or no kit at all? What a week or two off really costs, and how to train, or rest, so you come back on track.
19 min read
- Recovery
Training when tired: how to adjust your workout
Should you train on little sleep or after a draining day? What tiredness really costs your lifting, and how to trim a session without losing progress.
17 min read
- Fat loss
Cardio vs weights for fat loss: what works best
Cardio or weights for fat loss? What the trials show, why combining them usually wins, and how to build a fat-loss week around the time you actually have.
20 min read
- Training splits
The best training split for 2, 3, 4, 5 or 6 days a week
Full body, upper/lower, push/pull/legs or a bro split? The evidence on training splits — and the best one for the number of days you actually have.
20 min read
- Deload
What is a deload week — and how often do you need one?
What is a deload week? How much to cut, how often you actually need one, what the research shows — and how Adaptiv moves lighter weeks around your training.
19 min read
- Beginner
Resistance training terminology: a plain-English glossary for beginners
Reps, sets, RPE, 1RM, hypertrophy, deload — the resistance training terms beginners actually need, each explained plainly and shown in context.
16 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
- Periodisation
Periodisation for recreational lifters: what actually matters
Periodisation means structuring training into phases over time. Here's what the evidence says it's really worth for serious recreational lifters — and what you can safely ignore.
14 min read
- Progressive overload
Progressive overload: the only variable that actually builds strength
Progressive overload is the gradual increase in training demand that forces your body to adapt. Here's why it's the principle behind every strength gain — and how to apply it.
14 min read
- Adaptation
Why static training plans stop working
A training plan changes your body until it no longer fits it. Here's the science of adaptation — why fixed plans plateau, and what keeps training working over time.
11 min read
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