Strength & muscle
Sets, reps, rest, proximity to failure, progressive overload and how a lifting week should actually be organised.
How long should you actually rest between sets?
Short rest does not make training more efficient if it quietly removes the work that drives the adaptation.
How many reps actually build muscle?
Muscle grows across a surprisingly wide rep range. Strength is far fussier about the load you use.
How many sets per muscle group per week?
More sets do more — until they cost more than they return. The useful question is how much you can recover from, not how much is optimal.
Progressive overload is more than adding weight
Load is the most obvious way to progress, and the first one to run out. There are five others.
How close to failure should you train?
Close enough to matter, far enough to repeat. Most productive sets end one to three reps short.
Why your programme eventually stops working
Programmes do not expire. They stop matching the person who started them.
Strength training for runners: what actually helps
Heavy and brief beats light and endless — the lifting that makes you a faster runner.