Training guides
The few ideas that make strength training work, explained in plain words. Liftsmith runs all of them for you.
- Reps in reserve (RIR): how hard each set should beEffortWhat reps in reserve means, how it maps to RPE, how close to failure to train for strength and muscle, and how to get better at judging it.
- Deload week: what it is, when to take one and howRecoveryA deload is a planned lighter week that lets fatigue drop so strength can show. When to deload, how to cut volume and load, and signs you need one early.
- Progressive overload: how to keep getting strongerProgressProgressive overload explained: the ways to progress, double progression step by step, how fast to add weight, and what to do when progress stops.
From the blog
- How many sets per week to build muscle?Volume
- How long to rest between setsRest
- How to warm up for lifting (without wasting time)Warm-up
- Full body or split workouts: which should you do?Programming
- Your first 8 weeks in the gym: a beginner planBeginners
- How to break a strength plateauProgress
Let the app do the thinking
Liftsmith sets effort targets for every week, schedules deloads and adds weight when you've earned it.
- ✓ Free to start, no account needed
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