Warm-Up & Feeder Sets
5+ RIR: You could do many more reps comfortably. Use this range for warm-up sets, technique practice, and deload sessions — not your working sets.
Most Working Sets
2–3 RIR: You have a couple reps left but the set is genuinely hard. This is the sweet spot for most training — enough stimulus without grinding your recovery into the ground.
Top Sets & Hypertrophy
0–1 RIR: One rep left, or none. This is where the most growth stimulus lives. Use it on your hardest sets of the session — not every set.
Failure & Beyond
−1 to −3 RIR (Failure): Techniques like forced reps, drop sets, or partials push past 0 RIR. High stimulus, high fatigue cost. Use selectively and periodically.
RIR is more precise than RPE for resistance training because it anchors effort to actual reps remaining — not a general feeling. When your program says “RIR 2,” that means you stop with 2 reps still in the tank, regardless of how the weight feels that day.
| Goal |
Rep Range |
Sets |
Load (% 1RM) |
Rest Between Sets |
Notes |
| Strength |
1–5 |
3–6 |
85–100% |
2–5 min |
Compound lifts. Prioritize full recovery between sets. |
| Power |
1–5 |
3–5 |
30–70% |
2–4 min |
Explosive intent on every rep. Speed > load. Stop when bar speed drops. |
| Hypertrophy |
5–30 |
3–5 |
30–85% |
60–180 s |
Any rep range builds muscle when taken close to failure. The range matters less than proximity to failure and total weekly volume. |
| Muscular Endurance |
15–30+ |
2–4 |
40–60% |
30–60 s |
Postural muscles, rehab, conditioning circuits. Short rest is part of the stimulus. |
For hypertrophy specifically, rep range is far less important than proximity to failure and total weekly volume. A hard set of 5 and a hard set of 30 can drive comparable muscle growth — what matters is that the set is challenging and you're accumulating enough volume over the week.
0.7–1.0 g / lb bodyweight
Builds and repairs muscle tissue. The most satiating macro. Prioritize this one above all else — especially on a deficit.
Carbohydrates
4 kcal / gram
Fill remaining calories after protein + fat
Primary fuel for high-intensity work. Time them around training when possible. Not the enemy — quantity is what matters.
≥ 0.3 g / lb bodyweight minimum
Essential for hormone production, joint health, and fat-soluble vitamins. Never cut below the floor — hormonal consequences are real.
Calorie Targets by Goal
Starting Point
| Goal |
Adjustment from Maintenance |
Rate of Change |
| Fat Loss |
−300–500 kcal |
0.5–1 lb/week |
| Maintenance |
±0 |
Body recomp focus |
| Muscle Gain |
+200–350 kcal |
0.25–0.5 lb/week |
Quick Calorie Landmarks
Per Gram
Protein & Carbs: 4 kcal/g
Fat: 9 kcal/g
Alcohol: 7 kcal/g — no nutritional value, displaces real food
A rough maintenance starting point is bodyweight (lbs) × 14–16 kcal. Adjust every 2 weeks based on actual results, not the number on paper.
| Age Group |
Minimum (Sedentary) |
Active / Training |
Muscle Building / Recomp |
Why It Shifts |
| Under 30 |
0.6 g/lb |
0.7–0.85 g/lb |
0.85–1.0 g/lb |
Higher anabolic sensitivity. Protein goes a long way at this stage. |
| 30–49 |
0.65 g/lb |
0.75–0.9 g/lb |
0.9–1.0 g/lb |
Recovery slightly slower. Muscle retention becomes increasingly important. |
| 50–64 |
0.7 g/lb |
0.8–1.0 g/lb |
1.0–1.1 g/lb |
Anabolic resistance increases. Higher intake needed to drive the same response. |
| 65+ |
0.75 g/lb |
0.9–1.1 g/lb |
1.0–1.2 g/lb |
Sarcopenia risk rises sharply. Protein is the single most important dietary lever. |
These targets are based on total bodyweight. If you carry significant excess body fat, use your goal or lean bodyweight instead to avoid overestimating.
| Category |
Under 30 |
30–39 |
40–49 |
50+ |
| Athletic |
6–13% |
8–14% |
9–15% |
10–16% |
| Fit / Healthy |
14–17% |
15–18% |
16–20% |
17–21% |
| Acceptable |
18–24% |
19–25% |
21–26% |
22–27% |
| Above Range |
25%+ |
26%+ |
27%+ |
28%+ |
Women
Essential fat: ~10–13%
| Category |
Under 30 |
30–39 |
40–49 |
50+ |
| Athletic |
14–20% |
15–21% |
16–23% |
18–25% |
| Fit / Healthy |
21–24% |
22–25% |
24–27% |
26–29% |
| Acceptable |
25–31% |
26–32% |
28–34% |
30–35% |
| Above Range |
32%+ |
33%+ |
35%+ |
36%+ |
These ranges are population-based reference points, not personal targets. Where you land on this scale is one data point — not a grade. Body composition goals are always discussed in your individual context.
7–9
Hours / Night
The non-negotiable window for most adults. Under 6 hours chronically tanks performance, recovery, and body composition regardless of training quality.
90 min
Sleep Cycle
Each cycle includes light, deep, and REM sleep. Most people complete 4–6 cycles per night. Deep sleep is highest in early cycles; REM dominates later ones.
~1°F
Core Temp Drop to Sleep
Your body needs to lower core temperature to initiate sleep. Cool rooms (65–68°F), avoiding screens, and winding down all support this drop.
Recovery Signals to Watch
Check Yourself
- ↑Resting heart rate elevated by 5+ bpm — consider a lighter day
- ↓Motivation to train is unusually low — not laziness, possibly systemic fatigue
- ↑Joint soreness that lingers more than 72 hrs — reduce load, add mobility
- ↓Performance dropping across multiple sessions — check sleep, stress, calories
Recovery Priority Order
In Order of Impact
- 1Sleep — quantity and quality. Everything else is secondary.
- 2Nutrition — enough calories and protein to rebuild what you broke down.
- 3Stress management — cortisol impairs recovery just like overtraining does.
- 4Active recovery — walks, mobility, low-intensity movement to drive blood flow.
- 5Modalities — massage, cold/heat, foam rolling. Helpful, not foundational.