How to calculate your 1RM (one-rep max) and use it to pick your weights
Estimate your one-rep max safely with the Epley and Brzycki formulas, then use the percentage chart to choose the weight for every set.
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Practical guides to plan your routines, pick your weights and keep making progress.
3-day full body workout for beginners
A full body routine built on two alternating workouts, with sets, reps, rest times and how to progress from one week to the next.
Read the guide →Progressive overload: how to keep making progress in the gym
What progressive overload is, how to apply it with double progression, and what to do when your progress stalls.
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