Six rules I do not
break.
This is the whole method. If you disagree with any of it, one of my programs is probably the wrong purchase, and I would rather you knew that now.
01
Every set has a number on it.
A session that says “3 sets of squats” is a suggestion. A session that says 4×5 @8 RPE · 180s · 30X1 is an instruction, and you can tell afterwards whether you followed it.
02
RPE, not percentages, for most of the year.
A percentage is anchored to a max you tested on one specific Tuesday. RPE re-anchors to the body that turned up today. Percentages come back in HEAVY, where the point is to be precise about a peak.
03
Progress the smallest thing that still works.
Load is one of six levers, and past your first year it is the slowest. Reps, sets, tempo, rest and range all move before the plates do.
04
Deloads are planned, not earned.
Every block over eight weeks has one written in. If you feel like you have not earned it, that is exactly when it does the most work.
05
A missing rack does not cost you a session.
Every lift ships with a swap that keeps the joint action, the load position and where in the range it is hardest. That order matters — matching the muscle name is not enough.
06
The log is the product.
You are not buying videos. You are buying a written plan and a record of what you actually did against it, which is the only thing that tells either of us what to do next.