Evidence over hype.
Training, recovery, and what a real AI coach should actually do. No fluff.
Progression4 min read
More reps or more weight: which builds muscle?
Both. Adding reps grew muscle about as well as adding weight in an 8-week trial, so add reps first, then weight. Here is how Orion Coach does it.
Recovery5 min read
When to take a deload week, and why strong lifters do
Deload when 2 of 3 signs stack: lifts stall, sets feel harder, soreness lingers. Keep the weights, cut sets for a week. How Orion Coach decides.
Progression4 min read
Double progression: add reps first, then weight
Double progression: keep the weight and add reps until your sets reach the top of the range at your target effort, then add one weight step and start over.