Calculating Your Weekly Volume Landmarks
How many sets per muscle group per week is enough? Too many? The volume landmarks framework offers a systematic answer — if you understand what the landmarks actually measure.
Derek VossProgramming
Training program design, periodization models, and volume management for strength athletes.
Concurrent Training: Can You Run and Lift?
The interference effect is real but overstated. Managing the interaction between endurance and resistance work is a programming problem, not a biological impossibility.
Jake TorresRPE vs Percentage-Based Programming
Two dominant intensity prescription methods compete for space in every serious program. Neither is universally superior — but each has a failure mode that can derail progress.
Derek VossDeload Weeks: When Science Disagrees with Tradition
Conventional wisdom says deload every fourth week. The research says it depends. Here's how to time and structure deloads based on evidence rather than arbitrary scheduling.
Derek VossCalculating Your True 1RM Without Maxing Out
Testing your one-rep max doesn't require loading the bar to failure. Submaximal estimation formulas offer a safer, more repeatable alternative.
Derek Voss