Strength Training Guides
A knowledge base for lifters who want to understand their programming — not just copy it. Proven programs, core concepts, and the math that holds them together.
Guide · Strength
5/3/1 Wendler
The classic percentage-based strength template. Training Max, AMRAP sets, slow progression — built for longevity.
Guide · Strength
Russian Squat Cycle
A six-week peaking protocol used by elite Soviet lifters. Frequency squatting, fixed reps, no AMRAPs.
Guide · Strength
Smolov Jr
A four-week squat specialization block. High frequency, brutal volume — used to push a stubborn squat up 10–15 kg.
Guide · Formulas
1RM Formulas Explained
The six validated formulas behind every percentage program. When to use each, and their real-world error margins.
Guide · Concept
AMRAP Explained
The rep-out set that caps percentage-based lifts. Execution, form rules, and how to read the numbers.
Guide · Concept
Training Max Explained
Why percentage programs use 85–90% of your 1RM instead of the real max — and how it protects your progression.
Guide · Concept
Deload Week
The planned week of reduced load that separates hobby lifters from programs that actually progress long-term.
Guide · Concept
RPE & RIR Explained
How coaches and lifters autoregulate load by feel. When the subjective scale works, and when percentages beat it.