REPTYL / GUIDES
PLAIN HELP. NO FLUFF.
Plain help with training, timing, logging, food, water and keeping score.
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A 4-day gym split for beginners (upper/lower)
A simple 4-day upper/lower gym split for beginners, with exercises, sets, reps and rest, and why training each muscle twice a week helps. Read the guide -
EMOM vs AMRAP: what's the difference?
EMOM vs AMRAP explained simply: what each means, how to time them, example workouts, and which suits strength, fitness or a busy class. Read the guide -
How long should you rest between sets?
How long to rest between sets for muscle and strength: what the research says, rest times for big lifts and small exercises, and how to stop rest creeping up. Read the guide -
How many sets and reps to build muscle?
How many sets and reps build muscle, in plain English: what the research says about weekly sets, rep ranges, rest and how close to failure to go. Read the guide -
How much protein do I need a day? UK guidance
How much protein do you need? UK guidance is 0.75g per kg of body weight for adults. How to work out yours, what active people need, and good food sources. Read the guide -
How much water should I drink a day? UK guidance
How much water should you drink a day? The NHS guide is 6 to 8 glasses of fluid. What counts, when you need more, and the signs you're not drinking enough. Read the guide -
How to coach a sprint session: reps, rest and timing
How to coach sprint sessions for a club, team or squad: warm-up, distances, how long to rest between sprints, timing reps, and keeping every rep fast. Read the guide -
How to count calories without paying for an app
How to count calories for free: reading UK food labels, weighing portions, a simple food diary, and the best free tools, including the NHS app. Read the guide -
How to run a circuit class: stations, timings and layout
How to run a circuit class: how many stations, work and rest timings, layout, briefing, scaling and running sessions in a park. A guide for coaches. Read the guide -
How to score darts 501, with checkouts explained
How to score a game of darts 501: board scoring, finishing on a double, bust rules, common checkouts, the 170 finish and the numbers you can't check out. Read the guide -
How to time athletes and record split times
How to time athletes and record split times for a run club or track session: lap vs cumulative splits, hand timing tips, pacing tables and timing a group. Read the guide -
Interval timer apps for deaf and hard of hearing gym-goers
Can't hear the beep? An honest look at interval timer apps with vibration, big colour screens and Apple Watch taps for deaf and hard of hearing people. Read the guide -
Interval timer basics: work, rest and rounds
How to set up an interval timer: what work, rest and rounds mean, good starting numbers for running, HIIT and circuits, and how to progress. Read the guide -
Padel scoring explained, including golden point and star point
Padel scoring explained simply: points, games, sets and tie-breaks, plus golden point, the new star point, serving rules and when to change ends. Read the guide -
Progressive overload explained simply
Progressive overload explained in plain English: what it means, the safest ways to add weight or reps, how fast to progress, and what to do when you stall. Read the guide -
Snooker scoring explained: points, fouls and frames
Snooker scoring explained simply: what each ball is worth, how a break works, foul points, free balls, the miss rule, and how a frame is won. Read the guide -
Tabata vs HIIT: what's the difference?
Tabata vs HIIT explained: Tabata is one strict 20/10 format of HIIT. How each is timed, how hard they should feel, and which suits your training. Read the guide -
What is a Tabata workout, and how do you time it?
What a Tabata workout is, where the 20 seconds on, 10 seconds off format came from, how to time 8 rounds, and how to make it work for you. Read the guide -
High-protein Tesco meal deal: how to pick 40 g or more
How to build a high-protein Tesco meal deal: which mains, snacks and drinks to pick, how to read protein per pack, and combos that reach 40 g or more. Read the guide -
Treadmill interval workouts for beginners: walk-run and 30/30
Simple treadmill interval workouts for beginners: walk-run sessions, 30/30 intervals, how hard to go, and how to build up week by week. Read the guide -
High-protein Gujarati vegetarian meals for the gym
How to hit a high protein target on Gujarati vegetarian food: paneer, dal, chana, moong and soya, protein per portion, and a sample day for a lifter. Read the guide