Training guides
Training guides for lifters who want the decision, not just the definition.
Use these guides when you need to understand a training concept, choose the right calculator, and turn the result into a structured session.
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Each guide links back to calculators, program pages, and Protocol's routine workflow. No generic fitness glossary.
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Training guides
What is RPE in strength training?
Lifters who see RPE, RIR, or effort targets in a program and want a practical way to choose load without guessing.
RPE is useful when it keeps the session honest, but it is not magic or a license to ignore the program. Use it as a feedback layer around the work you planned.
Read guideTraining max vs one-rep max: what is the difference?
Lifters using percentage-based training, 5/3/1-style programming, or estimated maxes who need a number they can actually train from.
A one-rep max describes capacity. A training max anchors repeatable work. Mixing those jobs is how a program starts too heavy before it has a chance to work.
Read guideHow to structure a PPL routine and track it properly
Lifters running a Push/Pull/Legs split who want the routine to stay structured instead of becoming a long note or spreadsheet tab.
PPL is easy to understand and easy to make messy. The split tells you what kind of work belongs on each day, but the log has to preserve targets, completed sets, substitutions, and the next decision.
Read guideUse the guide, then run the session.
The article explains the decision. The calculator makes the number visible. Protocol keeps the routine, session, log, and next progression connected.
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