Training guides
The decisions between sets.
Each guide answers one training decision a lifter actually faces: hold the load, add reps, add weight, or back off. Every page carries a worked logbook example, sources next to the claims they support, and a section on when the advice fails. Written and maintained by Alex Tirim, founder of RepStack — published one at a time, not on a content calendar, following the site's editorial standards.
- Recovery Updated June 10, 2026
Rest longer than you think.
Short rest is the quietest way to lose reps. The working rule: about 3 minutes on heavy compound lifts, 90 seconds or more when training for muscle, 60-90 seconds on isolation work — with the evidence behind each number and the cases where the rule bends.
- Strength Updated June 10, 2026
Add reps before weight.
Double progression is the boring rule that keeps a workout log honest: keep the weight, add reps inside the target range, and only increase the load after every working set reaches the top.
Spotted an error in a guide? Email [email protected]. Factual errors are corrected within 48 hours, with a visible note.