The RepEight blog
Practical, evidence-based guides to getting stronger.
23 September 2026 · 2 min read
5×5 is one of the simplest ways to build strength: three days a week, a few big barbell lifts, five sets of five. Here's how it works, how to progress and when to move on.
23 September 2026 · 2 min read
PPL and upper/lower are the two most popular training splits. Here's how they compare on frequency, volume and schedule, and how to choose between them.
23 September 2026 · 2 min read
A deload is a planned lighter week that lets fatigue drop so your strength can show. Here's how often to deload, three ways to do it, and the signs you need one now.
23 September 2026 · 2 min read
Research points to roughly 10–20 hard sets per muscle group per week for most lifters. Here's what the evidence says, how to count sets properly, and how to tell if you're doing too much or too little.
23 September 2026 · 2 min read
Most lagging body parts aren't genetic. They're undertrained. Here's how to find the gap, how much volume to add, and how to bring a stubborn muscle up without wrecking your recovery.
23 September 2026 · 2 min read
RPE and RIR both describe how hard a set was by counting the reps you had left. Here's how each scale works, how to convert between them, and how to use them to pick your weights.
1 May 2026 · 6 min read
A workout template removes the guesswork of what to train and when. Here's how to read one, what to look for, and which templates work best for beginners.
15 April 2026 · 7 min read
Progressive overload is the single most important principle in strength training. Here's exactly what it means, why it works, and how to apply it in every session.
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