THE IRON COMPARE BLOG
Strength training guides, programming breakdowns, and deep dives into the formulas behind our calculators.
ALL ARTICLES
6Wilks vs DOTS vs IPF GL: Powerlifting Scoring Systems Explained
Wilks vs DOTS scoring compared side-by-side with IPF GL. Learn the formulas, benchmarks, and which system your federation actually uses.
Can You Build Muscle in a Calorie Deficit? The Science of Body Recomposition
Yes, you can build muscle in a calorie deficit — if you do it right. Learn the science of body recomposition, who benefits most, and the exact nutrition and training protocol.
How to Calculate Your TDEE for Weight Loss (Without Losing Strength)
Learn how to calculate your TDEE, set the right calorie deficit, and hit your protein targets to lose fat while keeping every pound of muscle you've built.
How to Calculate Your One Rep Max: The Complete Guide
Learn the most accurate 1RM formulas used by powerlifters and coaches. We break down Epley, Brzycki, and three other methods — plus when to use RPE to sharpen your estimate.
How to Reverse Diet After Cutting (What the Science Actually Says)
Learn how to reverse diet after cutting with a step-by-step protocol: how many calories to add, which macros to prioritize, what to expect, and common mistakes to avoid.
The 5/3/1 Program: Complete Guide for Intermediate Lifters
Jim Wendler's 5/3/1 is the most popular strength program for intermediate lifters. Learn how to set your training max, run the waves, and choose the right assistance work.