Workout Plans

Written by Jon Chambers | Updated on November 10, 2021

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A table showing RPE and RiR 0 through 10 with text descriptions and color gradients where an easy RPE or RiR begins with a light green color and as the difficulty increases, the colors change from green, yellow, orange, to red to symbolize an increase in exertion which explains what is RPE in lifting as well as RiR.

What is RPE in Lifting (RiR) and Why It’s a Bad Method (Avoid At All Costs)

In a gym, a woman wearing a pink sports bra, gray leggings and blue shoes is getting into the bottom of a squat, or in the hole, with a red arrow showing the vertical squat bar path that goes from the barbell to the ground.

The Squat Bar Path Secret to Maximizing Muscle: Use This Easy Trick

A tan, muscular guy is standing in a gym with a bench press rack in the background as he performs a dumbbell curl that's programmed into his progressive overload workout plan

Progressive Overload Workout Plan: 30 Days for 10 Pounds of Muscle

A guy at the bottom of a bench press where the barbell is on his chest and his bench press leg drive is being shown by arrows facing down and outwards.

8 Bench Press Leg Drive Mistakes Ruining Your Bench (Do This Instead)

A muscular man posing with a very strong facial expression, flexing his muscles that the veins on his shoulders are popping, it also shows his varicose veins, bodybuilding might have caused it.

Varicose Veins Bodybuilding: Why It Happens & How to Avoid (Or Fix)

A cycling body transformation male with a before picture on the left that was taken in his bedroom where he shows his belly hanging over his pants, and the after picture on the right shows he lost a fair amount of weight and his stomach is much flatter.

Cycling Body Transformation (Male): 1 Month Exercise Bike Results

A man wearing a blue shirt and black shorts is laying on a bench pressing up a barbell with two plates on it which made him ask himself "How many people can bench 225?"

How Many People Can Bench 225? Full Results from Actual Study

A man performs a slow eccentric to harden muscles while doing a bicep curl with his shirt off inside an industrial building with concrete walls.

How to Harden Muscles Naturally (and Keep Muscles Hard Permanently)

A man on the left is doing a squat while wearing a beanie and yelling due to the difficulty of the lift, and another man on the right is getting ready to pull the bar off the floor, making them wonder if squat and deadlift same day can or should be done.

Can You Squat and Deadlift Same Day & Should You? (Use This Trick)

A young athletic man wearing black and white trousers, lifts up his white shirt to show his six pack abs, while looking at it and wondering if has bad ab genetics.

Check if You Have Bad Ab Genetics (or Just Making This Simple Mistake)

A lean male flexing in the mirror with his triceps and traps popping out after he completed a beginner hypertrophy program and put on a lot of muscle mass.

Beginner Hypertrophy Program: 15 Pounds of Mass in 6 Weeks (Do This)

A graph showing daily undulating periodization model where volume, intensity, and frequency are varied in order to progress in weight lifting.

Daily Undulating Periodization: How The Pros Get Strong Fast (Template)

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