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Straight answers.

Strength training questions, answered first and backed with sources, grouped by topic.

Want the rules behind the answers? Read how Orion coaches, the full methodology with its sources.

RIR and progression

Effort in reps in reserve, and how reps and weight go up over time. The rule Orion follows.

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.

Blog4 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.

Deloads

Planned easy weeks, early deloads, and what they are for. The rule Orion follows.

Blog5 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.

Soreness and recovery

Soreness check-ins, recovery data, and coming back after a break. The rule Orion follows.

Guide4 min read

Should you change your workout on a bad recovery day?

Yes, a little: leave more reps in the tank and trim a few sets, but keep the weight. What the sleep and HRV research shows, and how Orion Coach adjusts.

Longevity

Strength training for the long run, and lifting after 40.

Guide6 min read

How much strength training do you need for longevity?

Guidelines say to train all major muscles 2 or more days a week; cohort data peak near 30 to 60 minutes weekly. What it means for sets.