How training works, one rule at a time.
The rules of strength training, explained with numbers: how progressive overload works, when to add reps and when to add weight. Each article opens with the short answer, works an example you can copy and lists its sources.
How to track progressive overload: 3 columnsThree columns, one look back and one rule for what comes next. What to write down each set, and how to read it before the next session.8 min readGetting back into the gym after a long breakThe longer you were away, the more you cut, and then you build back. The cuts RIGOR makes for each length of break, worked through in kilograms and pounds.7 min readDeload week for lifting: when, how long, how muchA planned lighter week, in numbers. What to cut, when and for how long, and what the research can and cannot tell you.8 min readMissed a week of gym: what changes, what doesn'tA week away from the gym changes less than it feels like. What the research says about short breaks, and the rule RIGOR follows when you come back.5 min read
RIGOR applies these rules after every workout.
