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.
Warm-up sets for every exercise? Which get themWhich lifts get warm-up sets, how many, and which skip them. The rule RIGOR follows, kind of exercise by kind, and one session worked through.7 min readFirst day at the gym: what to do, lift by liftOne workout, a weight to find for each lift, and a log that sets the next step. The first session, walked through with real numbers.8 min readUpper lower full body: the 3-day hybridOne upper day, one lower day and one full-body day. How often it trains each muscle, why RIGOR does not build it, and the three-day week the app gives instead.7 min readStraight sets vs pyramid sets: what to useOne weight for every set, or a new weight each set. What the studies found, with a worked example of each.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 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.
