Tools

For lifters and coaches who write their own progressions

Plan one exercise cycle by cycle: leave one variable open, set how the others change, and see every cycle and any rule-of-thumb flags.

For anyone running a rotating split

Lay a split that isn't 7 days long (like 3 on, 1 off) on a real calendar and see how often each day and muscle group comes around per week.

For lifters who want a max without testing one

Estimate a one-rep max from one set with four named formulas, see how far they disagree, and get a warning when the set is a poor basis for an estimate.

For Research Digest readers

What each part of a digest entry means, which study designs can show cause and effect, and small readers for confidence intervals and effect sizes.