Training guides
Simple decisions for effort, rest, warm-ups, and technique—written to be checked quickly between sets.
GUIDE 01
Begin with 3–8 minutes of easy movement if useful. Before the first major lift, perform 2–4 progressively heavier practice sets. Keep warm-up reps well short of failure; their job is to rehearse the movement and prepare the joints, not create fatigue.
GUIDE 02
RIR means reps in reserve: the number of technically sound repetitions you could still perform. Most working sets in this plan should finish around 1–3 RIR. Isolation movements can occasionally move closer to failure when the setup is stable and pain-free.
GUIDE 03
Take roughly 2–3 minutes after compound lifts and 60–120 seconds after isolation work. Longer rest is appropriate if breathing, grip, or local fatigue would meaningfully reduce the next set. The timer is a guide, not a command to rush.
GUIDE 04
Lower the load deliberately, reverse direction without bouncing, and accelerate through the effort while keeping the intended positions. A consistent range and tempo make progression easier to judge and keep the target muscle—not momentum—doing the work.
GUIDE 05
Muscle effort and a controlled stretch are expected; sharp pain, sudden weakness, dizziness, or altered sensation are not. Stop the set, reduce range or load, and seek qualified medical care for concerning or persistent symptoms.