Method

The method is three rules. If a week violates one of them, we rewrite the week — we do not add a new gadget.

1. Progressive overload you can recover from

Add load or reps on the main lift when the last set stays two reps from failure. If you miss two weeks in a row, we drop volume, not the lift.

2. Sport and work win

Practice, games, and a 50-hour work week beat accessory curls. We cut isolation first, then a volume set, then a training day. We do not “make it up” on Sunday night.

3. Film is cheaper than guessing

If the bar path is the problem, more sets will not fix it. Review the tape, change the setup, then add load.

Weekly load planner

Use this to see whether your current week is even legal before you buy coaching. It does not store numbers.