Lifting Terms Explained: 1RM, Volume, RPE, Deload
The terms your training log runs on, defined in one calm paragraph each.
🪫
What Is a Deload? The Planned Light Week | Strongbro
A deload cuts volume 30 to 50 percent for one planned week while the movements and the weight stay. When to take one every 4 to 8 weeks, and how to log it.
🧱
Hypertrophy vs Strength Training: What Changes | Strongbro
Hypertrophy builds muscle size, strength builds maximal force. The loads and rep ranges commonly used, 1 to 6 against 6 to 12, a worked example, and what to log.
🏋️
What Is a One-Rep Max (1RM)? How to Estimate It | Strongbro
The one-rep max is the heaviest weight you can lift once. How Brzycki and Epley turn an 80 kg set of 8 into a 99 kg estimate, and why an estimate is enough.
🥇
What Is a Personal Record (PR)? The Three Types | Strongbro
A personal record is your best logged result for a lift. The 3 types, weight-at-reps, estimated 1RM and volume, worked through one ordinary Tuesday session.
📈
What Is Progressive Overload? Double Progression | Strongbro
Progressive overload means doing measurably more over time: weight, reps or sets. A double progression example takes bench from 60 kg to 62.5 kg across 4 weeks.
🔢
What Is a Rep Range? Reading 5×5 and 3×8-12 | Strongbro
A rep range is the band a set should land in, such as 8 to 12. What 5×5 and 3×8-12 mean, plus a table of loads, goals and rest for 4 common ranges.
🎚️
What Is RPE? The 1-10 Scale and Reps in Reserve | Strongbro
RPE (rate of perceived exertion) grades a set from 1 to 10 by how close to failure it felt. RPE 8 means 2 reps in reserve. The full RIR table and how to log it.
🧮
What Is Training Volume? Tonnage vs Hard Sets | Strongbro
Training volume is the lifting work in a session or week, counted as tonnage (weight × reps) or as hard sets. 5 × 5 at 100 kg is 2,500 kg and 5 hard sets.
Get Strongbro on the App StoreFree for 3 days. $19.99 once for lifetime.