Gym Log articles
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Direct, sourced explanations of hypertrophy volume, progressive overload, training effort, and powerlifting progress, with practical examples and limitations kept visible.
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Hypertrophy volume
How many sets per muscle per week?
Learn how weekly volume, diminishing returns, effort, and fractional set accounting fit together.
Read the weekly sets articleTraining effort
Reps in reserve and autoregulation
Use RIR to select loads, end sets, adjust volume, and progress resistance training while keeping effort consistent as performance changes.
Read the reps in reserve articleTraining progression
How to track progressive overload
Track meaningful changes in repetitions, load, sets, and effort with comparable technique, then organize them with a practical double-progression method.
Read the progressive overload articleTraining progression
Linear progression
Learn when to add weight workout to workout, how to handle missed reps, and when to move to a slower progression method.
Read the linear progression articleTraining progression
Double progression
Build repetitions within a target range, then add load once every prescribed set reaches the top of that range.
Read the double progression articleTraining progression
Wave progression
Use planned lighter and harder exposures to keep a strength-focused lift moving upward after simple linear increases become too aggressive.
Read the wave progression articleTraining frequency
How often should you train each muscle?
Use frequency as a practical way to distribute weekly training volume, manage session fatigue, and practice important lifts.
Read the training frequency articlePowerlifting data
How much can you improve your DOTS in a year?
Use charts by current DOTS, sex, and age group to find the typical one-year improvement and see how widely individual results vary.
Read the DOTS improvement analysisCalculator methodology
How the powerlifting progress calculator works
See how the calculator selects 100 similar lifters, reports median and percentile ranges, and was checked against recent known outcomes.
Read the calculator methodology