Articles & guides — page 4
125 pieces on the questions people actually search — how many calories, how much protein, how big a deficit, what a set at RIR 2 means, how the 1RM estimate works, how many sets a week — with every number derived from the formulas the apps use or cited to a source you can open. Training and nutrition education only; never medical advice.
125 articles
Does one bad day of eating ruin a diet?
No — here is the arithmetic. What a 3,000, 4,000 or 5,000 kcal day does to a week's deficit, why the scale lies the next morning, and what to log afterwards.
First principlesDieting & troubleshooting6 minShould you weigh food cooked or raw?
Either, as long as the weight matches the database entry. Why cooking changes grams but not calories, the ways to mix them up, and a method for batch cooking.
Method / guideDieting & troubleshooting6 minWhat should you eat when you're sick or on a deload week?
Expenditure arithmetic for a light week: what the activity multiplier can and cannot see, why protein does not move, and three ways to set the calorie target.
First principlesTraining methods5 minRIR vs RPE: what's the difference?
RIR counts the reps you had left; RPE rates how hard the set felt out of 10. They convert as RIR = 10 − RPE. The table, the clamp at 6, and how the app logs it.
Human trial dataTraining methods6 minWhat is an estimated 1RM and how is it calculated?
An estimated 1RM (e1RM) predicts the most you could lift once from a set you actually did. Brzycki to 12 reps, Epley above, a rep-max table, and why high-rep estimates are fuzzy.
First principlesTraining methods6 minBrzycki vs Epley: which 1RM formula is more accurate?
Brzycki and Epley give the same answer at 10 reps and drift apart either side. The two formulas, a rep-by-rep comparison at 100 kg, and why Zyra Workouts switches between them at 12.
First principlesTraining methods7 minWhat is double progression?
Double progression adds reps inside a range first and weight second. The exact ceiling rule Zyra Workouts runs, weight-first vs reps-first, and a worked example from 100 kg × 11.
First principlesTraining methods5 minWhat is progressive overload?
Progressive overload means doing measurably more over time — more weight, reps, sets or a better e1RM. The four levers, why the equipment sets the step size, and why reps count.
First principlesTraining methods6 minWhen should you drop the weight on an exercise?
Drop the weight when your last working set fell below the bottom of the rep range. The exact back-off rule in Zyra Workouts, one bad session vs a trend, and what the yellow wand means.
First principlesTraining methods6 minHow much weight should I start with on a new exercise?
No formula can pick your first weight on a new exercise. Why Zyra Workouts gives no number without history, how to run a conservative first session, and how progression finds the load.
Method / guideTraining methods6 minTraining plateau: is it time to deload?
A plateau is 3+ sessions with the estimated 1RM flat over 30 days; "Deload needed" is a 2% fall with RIR averaging 1 or less. The exact rules, and what a deload week can look like.
First principlesTraining methods6 minHow do you track strength progress properly?
Track five numbers per exercise per session — e1RM, heaviest, volume, reps, sets — from working sets only. Why e1RM beats heaviest weight, and how records work in Zyra Workouts.
First principlesZyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.