Guides
Practical guides on RPE, autoregulation, TDEE, and strength training concepts.
These guides are written for lifters who want to understand the science and practice behind their training — not just what to do, but why it works. Each article covers a specific topic in depth, with worked examples, real numbers, and links to the calculators that put the concepts into action.
Whether you're learning what RPE means, figuring out how to set your calories, or planning your first powerlifting meet, there's a guide for it. New articles are added regularly — bookmark this page or check back often.
What a training program is, how linear progression works, which lifts to start with, and when you're no longer a beginner.
Cutting Weight Without Losing StrengthHow to lose body fat while preserving muscle and performance — sustainable deficits, protein priority, training adjustments, and knowing when to stop.
Heart Rate Training for Strength AthletesWhy lifters should care about cardio, how heart rate zones work for strength athletes, and how to add conditioning without hurting gains.
How to Build a Home Gym on a BudgetThe minimum viable home gym for strength training — barbell, plates, rack, bench, flooring, and what to skip. Plus buying strategies for used equipment.
How to Bulk for Strength AthletesA practical guide to gaining muscle and strength — surplus sizing, macro distribution, rate of weight gain, training considerations, and when to transition.
How to Peak for a Powerlifting MeetA practical peaking guide covering the 3–4 week taper, opener selection, attempt strategy, and meet-day execution for raw powerlifters.
Recovery for Strength AthletesA practical guide to recovery — sleep, nutrition, stress management, deload weeks, and knowing when you need more rest vs. when you're sandbagging.
Understanding Progressive OverloadWhat progressive overload is, four ways to apply it, linear progression vs. RPE-based progression, when to increase weight, and what to do when you stall.
Wilks, DOTS, and IPF GL ExplainedWhat relative strength scores mean, how Wilks, DOTS, and IPF GL differ, score benchmarks from beginner to elite, and which score to use when.
Macro Tracking for Strength AthletesA practical guide to setting protein, carbohydrate, and fat targets for strength and powerlifting training. Includes a step-by-step setup process and adjustments over time.
Reading Your BMI: What the Number Means (and Doesn't)Learn what BMI measures, how to read the standard categories, why it has limits for strength athletes, and how to use it alongside other metrics.
Understanding Your One-Rep MaxLearn what a 1RM is, why estimation beats testing, how each formula works, and how to use your e1RM to build a percentage-based program.
Autoregulation in Strength TrainingWhat autoregulation is, why it matters, and practical ways to use RPE to adjust training day-to-day without losing structure.
RPE vs. Percentage-Based Training: Which is Better?A practical comparison of RPE (autoregulation) and %1RM-based programming, with pros/cons and when to use each.
Understanding Your TDEE: A No-Nonsense GuideWhat TDEE is, how BMR and activity multipliers work, and how to turn a TDEE estimate into a practical calorie and macro target.
How to Use the RPE CalculatorStep-by-step walkthrough for using simple and advanced modes with real numbers.
What is RPE? A Complete GuideLearn what RPE means, how to use the 1-10 scale, and why it helps autoregulate training.