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Guides

Plain explanations of strength programs, the ideas behind the numbers, and how to fix the lift that is holding you back. Each one ends in a tool you can use.

Programs

How the well-known strength programs work, and which one to run.

  • Periodized programs

    The 5/3/1 program, explained

    What 5/3/1 is, how the training max and the four-week wave work, what the common templates change, and which one you should run.

    Updated 28 October 2026 · 8 min read

Concepts

The ideas behind the numbers: training maxes, one-rep max estimates, levels.

  • Programming

    What a training max is, and how to set yours

    The training max is the number a program takes its percentages from, set on purpose below your real max. How it is set, how it moves each cycle, and when to reset it.

    Updated 27 October 2026 · 3 min read

  • Estimating maxes

    The Epley formula, and how far to trust it

    How the Epley formula turns a set of several reps into a one-rep max, where it comes from, how accurate it is by rep range, and how to use it to pick working weights.

    Updated 27 October 2026 · 3 min read

Technique

Fixing the lift that is holding you back.

  • Fixing plateaus

    How to break a bench press plateau

    First check whether your bench is behind your other lifts. Then the common causes of a stalled bench in the order they usually apply, and what to change first.

    Updated 27 October 2026 · 4 min read