Blog · 4 posts
RPE, RIR and your estimated 1RM
Rating effort honestly, turning a set into an estimated one-rep max, reading rep-max ladders, and testing strength without wrecking a week.
Posts
How many reps in reserve for hypertrophy should you keep?
Most hypertrophy sets belong one to three reps short of failure, closer as a block goes on. Here is what the research supports, and where a set stops counting at all.
Answer · 5 min · October 30, 2026
RPE for beginners: how to rate a set and log it honestly
Most new lifters rate a set as harder than it was. Here is the reps-left scale the app uses, why a set with no rating counts as a max, and a two-week drill that teaches you where your own failure point sits.
Guide · 10 min · October 28, 2026
Estimated 1RM explained: turning a logged set into a max
100 kg for five at RPE 8 is worth 123.3 kg for one on the model the app uses. This is how that number is made, why it differs from Epley and Brzycki on the same set, and where it stops deserving trust.
Guide · 8 min · October 23, 2026
What RPE should a top set be for hypertrophy and strength?
RPE 8 most weeks, RPE 9 in the last weeks of a block, RPE 10 only when you are testing. A 90 kg set of six at RPE 8 is worth about 114.5 kg for one; the same six reps ground out at RPE 10 are worth 107.5 kg.
Answer · 6 min · October 23, 2026