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
- Warm-up
Warm-up and cool-down: how long, and should you bother?
Warm up for five to ten minutes, mostly on the lift itself. Skip the cool-down unless you want it. What the evidence actually shows, and what to drop.
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
- 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
- RPE
RPE-based training: what it is and why it matters
RPE, or rate of perceived exertion, measures how hard a set feels using reps in reserve. Here's how it guides load, volume, and progression.
17 min read
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