Articles & guides — page 8
212 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.
212 articles
Is eating late at night bad?
Eating the same food 4 hours later raised hunger and cut waking energy use by about 60 kcal a day in a lab trial. Over 4 weeks, weight loss did not differ.
Human trial dataDieting & troubleshooting7 minLow carb or low fat: which works better?
In a year-long trial of 609 adults, healthy low-carb and low-fat diets ended 0.7 kg apart on average, a gap chance could explain. What the other research adds.
Human trial dataTraining methods10 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 did. Brzycki to 12 reps, Epley above, a rep-max table, and why high reps blur it.
First principlesTraining methods6 minBrzycki vs Epley: which 1RM formula is more accurate?
Brzycki and Epley agree at 10 reps and drift apart either side. The two formulas, a rep-by-rep comparison at 100 kg, and why Zyra Workouts switches at 12 reps.
First principlesTraining methods7 minWhat is double progression?
Double progression adds reps inside a range first and weight second. The ceiling rule Zyra Workouts runs, weight-first vs reps-first, and a worked example.
First principlesTraining methods5 minWhat is progressive overload?
Progressive overload means doing measurably more over time — more weight, reps, sets or a higher e1RM. The four levers, why equipment sets the step size.
First principlesTraining methods6 minWhen should you drop the weight on an exercise?
Drop the weight when your last working set fell below the rep range floor. The back-off rule Zyra Workouts runs, one bad session vs a trend, the yellow wand.
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, and how a conservative first session finds it.
Method / guideTraining methods6 minTraining plateau: is it time to deload?
A plateau is 3+ sessions with e1RM flat over 30 days; "Deload needed" is a 2% e1RM fall with RIR averaging 1 or less. The rules, and what a deload looks 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.
First principlesTraining methods7 minSigns of overtraining: what a training-load score measures
Four signals — volume vs baseline, effort, body-weight slope, recovery — combined into a 0–10 training-load score in three bands. The maths and its limits.
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.