Blog
Evidence-based training and nutrition for lifters who want more than generic advice.
- 9 September 2026 · TrackingWhat is adaptive TDEE, and where does it break down?
What is adaptive TDEE? How intake and weight trends estimate maintenance calories, why the number changes, and what incomplete logs or water can distort.
- 7 September 2026 · ComparisonsWhich body composition tracking app imports DEXA scans
A body composition tracking app can generate its own body-fat estimate or import your DEXA report. How the scan gets in, and how much change is real.
- 4 September 2026 · ComparisonsMacroFactor vs Cronometer: what a lifter should pick
MacroFactor vs Cronometer for lifters: adaptive expenditure against micronutrient depth, the logging cadence each needs, and what neither one sees.
- 31 August 2026 · TrackingTrend weight vs scale weight: how the smoothing works
Trend weight vs scale weight: daily body mass varies with an SD of 0.53%, four to seven times a day's real change. How the smoothing filter works.
- 30 August 2026 · ComparisonsHevy vs Strong: what neither app does with your RIR
Hevy vs Strong is a small question: both log sets and an effort field. Neither lets you configure and score weekly sets per muscle against your own volume landmarks. What that costs.
- 28 August 2026 · Body compositionDEXA scan accuracy for body fat vs InBody, calipers and tape
How accurate are DEXA scans for body fat? The published error bars for DEXA, InBody, 7-site calipers and the Navy tape, and what each one can detect.
- 16 July 2026 · TrainingMEV, MAV and MRV: a practical guide to volume landmarks
MEV MAV MRV explained in practice: how to find your own volume landmarks, structure a 5-week mesocycle around them and track them as they shift over time.
- 24 April 2026 · TrainingRPE vs RIR: which should you use for hypertrophy training?
RPE vs RIR: both measure effort but they do different jobs. Prescribe intensity with RIR, autoregulate with RPE, and log both so the gap becomes a signal.
- 24 April 2026 · TrainingHow to track sets per muscle group per week properly
Most apps count total sets, not sets per muscle group per week. How to count compounds with the 1.0 / 0.5 rule and check totals against your landmarks.