How we make these guides

Who is behind this

The Rep Guide is run by one person who lifts, not by a certified coach or a dietitian, and we do not pretend otherwise. What that person brings is the thing a page cannot fake: knowing when a program would actually fall apart in a real gym.

How a guide gets written

1. We pick one question people actually search for. "What does 100 grams of protein look like", not "everything about nutrition".
2. An AI model drafts the guide from established training and nutrition guidance: the ACSM position on resistance training, the ISSN position on protein, and the basic principles every reputable program shares, like progressive overload and enough hard sets per week.
3. Every number is checked against those sources. Ranges stay inside mainstream consensus. Meal totals are added up. If a claim cannot be traced to established guidance, it comes out.
4. A person who lifts reviews the training. Exercise order, starting weights, what a beginner will actually get wrong. Guides that have passed this review say Reviewed by a lifter under the headline. Guides that have not, say so by not saying it.

What we will not do

• Use AI-generated photos of people or food. Our charts are drawn from the numbers in the guide; our photos are real photographs.
• Show bodies as proof. Progress here is measured in weights and reps, not before-and-after pictures.
• Promise fast weight loss, or recommend supplements as a shortcut for training and eating enough.
• Invent statistics, quotes or credentials.

When we are wrong

We fix it and change the date at the top of the guide. If you spot something wrong, write to oliverwittmannwilsmann@gmail.com and tell us which guide and which line. Corrections are the most useful email we get.

How the site pays for itself

Display ads and affiliate links, both disclosed on the page where they appear. Neither decides what we recommend. The details are on our about page.