Training Guides
Science-based guides to level up your training. From beginner principles to advanced programming concepts.
Whether you're just starting out or have years of training under your belt — understanding the science behind strength training is what separates consistent progress from spinning your wheels. These guides cover the fundamental principles that every serious lifter should know: how to apply progressive overload correctly, how to manage training volume with science-backed landmarks (MEV, MAV, MRV), when and how to deload, how to track personal records effectively, and how to use RIR and RPE to auto-regulate your training intensity. Each guide is written by lifters, for lifters — no fluff, just actionable knowledge you can apply in your next session.
When to Deload (And How)
Recognize the signs of overreaching and learn how to structure effective deload weeks. When to take a deload, how long, and the best deload strategies.
Beginner FriendlyHow to Track PRs Effectively
What counts as a real PR? Learn the correct way to track personal records, avoid fake PRs, and celebrate actual progress in your strength training.
Beginner FriendlyProgressive Overload Training Guide
Learn progressive overload: the fundamental principle for building strength and muscle. Understand the 4 ways to progress and avoid common mistakes.
IntermediateRIR & RPE Explained
Master Reps in Reserve (RIR) and Rate of Perceived Exertion (RPE). The modern approach to autoregulating your training intensity for optimal gains.
IntermediateVolume Training: MEV, MAV, MRV Explained
Learn what MEV, MAV, and MRV mean, how many sets per muscle group you need, and how to optimize your training volume for growth.