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.
DV
Derek Voss, CSCS
Programming Editor
IPF national-level coach with 15 years of experience programming for competitive powerlifters.
PowerliftingStrength Programming
Posts by Derek
RPE 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.
Deload 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.
Calculating 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.