Blog topic
Training
Plan sessions around the time and equipment you have. Read the training guides, then use worked examples for the days your routine changes.
Will a week off the gym cost you muscle?
What a week off the gym means for muscle and strength: the trained-adult trial, limits of longer-break studies, and a practical first session back.
Progressive overload, explained
Progressive overload is adding load, reps or sets over time so the body keeps adapting. What counts, how much to add, and how Liftor decides you have earned it.
RPE and RIR: the two ways to say how hard a set was
RPE rates a set out of ten; RIR counts the reps you had left. The table that maps one to the other, and how Liftor uses the numbers to set tomorrow's loads.
How long to rest between sets
Two to five minutes for heavy compound sets, one to two for lighter work. What the evidence says, why the timer should start itself, and how Liftor's adapts.