Lifting Terms Explained: 1RM, Volume, RPE, Deload | Strongbro
The terms your training log runs on, defined in one calm paragraph each.
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What Is a Deload? Definition and Example | Strongbro
A deload is a planned week of reduced training, programmed every 4-8 weeks. What to cut, what to keep, and how to log one so the volume dip is explained.
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Hypertrophy vs Strength Training: Definition, Example | Strongbro
Hypertrophy builds muscle size; strength training builds maximal force. The rep ranges and loads commonly cited (1-6 vs 6-12), a worked example, what to log.
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What Is a One-Rep Max (1RM)? Formula and Example | Strongbro
One-rep max defined: the heaviest weight you can lift once. How the Brzycki and Epley formulas estimate it from an 80 kg × 8 set, and why estimating is enough.
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What Is a Personal Record (PR)? Definition and Types | Strongbro
A personal record (PR) is your best logged result for a lift. The 3 types, weight-at-reps, estimated 1RM and volume, examples, and why auto-detection matters.
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What Is Progressive Overload? Definition and Example | Strongbro
Progressive overload is doing measurably more over time: more weight, reps or sets. A double progression example takes bench from 60 kg to 62.5 kg in 4 weeks.
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What Is a Rep Range? Definition and Example | Strongbro
A rep range is the band of repetitions a set should land in, like 8-12. What 5×5 and 3×8-12 mean, how ranges map to strength, size and endurance, with a table.
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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.
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What Is Training Volume? Formula, Sets and Example | Strongbro
Training volume is the lifting work per session or week, counted as tonnage (weight × reps × sets) or hard sets. 5 × 5 at 100 kg is 2,500 kg and 5 hard sets.
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