Training and recovery guides
Direct answers, with the studies cited and what is still not known. No promises.
RPE vs RIR: what they mean, the conversion chart and how to use themRPE 10 means 0 reps in reserve, RPE 9 means 1, and so on down. The chart, how to use it in a set, and how close people get when judging reps left.Rest between sets: how many minutes for muscle and for strengthFor hypertrophy, over 60 s; past 90 s it hardly changes. For strength, over 2 minutes if you already train. Which figures are evidence and which are habit.How many sets per muscle per week, and how to count themMore sets mean more muscle, with shrinking returns; about 10 a week is a starting point. How to count a real week, and exercises that train two muscles.Progressive overload: what it is, week-by-week examples and what to do when the weight cannot go upDoing a bit more over time: more weight, reps or sets. Worked double-progression examples with real numbers, and what to do when the load cannot go up.Heart rate variability (HRV): what a low reading meansA low HRV only means something against your own average. What RMSSD and SDNN measure, what can lower it, and when to speak to a doctor.HRV on Apple Watch: where to find it, what it measures and how far to trust itOn iPhone: Health, Browse, Heart. Apple stores SDNN, measures while you are still, and one reading carries a wide error, so compare it with yourself.Recovery score on Apple Watch: what Apple offers and how to read itApple calls it readiness: a 0 to 10 score on Series 12 and Ultra 4. Cardio recovery is something else. What each one measures and how to judge a score.How to send a training plan to clients without losing track of versionsOne link, a version and date in plain sight, a demonstration per exercise and a list of changes. A guide for personal trainers and nutritionists.