Evidence-based strength and hypertrophy training: RIR, weekly volume, progression and periodization.
Double progression means adding reps within a range and, once you hit the top, adding weight and dropping back down. How to use it, how much weight to add, what to do when you stall, and the main variations.
What MV, MEV, MAV and MRV (maximum recoverable volume) mean, where they come from, what research says about training volume, and a weekly sets table for each muscle.
What RPE means in lifting, where it comes from, how it differs from RIR, and the full RPE chart with half points. Plus how RPE load charts work and where they fall short.
How many weekly sets per muscle group you need for hypertrophy: what the meta-analyses show, how to count indirect sets, and how to add volume without overdoing it.
Training to failure doesn't build more muscle than stopping 1–2 reps short, but it does cause more fatigue. What studies show for hypertrophy and strength, and when going to failure makes sense.
RIR means reps in reserve: how many more reps you could have done when you end a set. What RIR 0, 1, 2 and 3 mean, how RIR maps to RPE, and what the research says for muscle growth.
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