Build routines, log sets, weights, reps and RIR, then review your performance history.
Organize exercises and training days so the planned workout is ready when you reach the gym.
Log weight, reps and RIR, use the rest timer and keep workout volume readable.
Review workouts, records and trends before adding weight, repetitions or volume.
The log is not a pile of numbers. It should help you repeat stable technique and identify recoverable progression.
Choose suitable exercises, controlled range of motion and a volume you can recover from.
Record weights, repetitions and RIR without turning every set into a maximal test.
Add a rep, a little weight or a set only while execution and recovery remain good.
For hypertrophy, many rep ranges work when sets are hard enough and volume remains recoverable. A log verifies those conditions instead of changing methods every week.
Adherence remains the base of the pyramid: the best program is the one you can follow long enough to improve reps, weight, range of motion or execution.
A practical 1.6–2.2 g/kg guide with calculations, meal targets, food choices, and a 14-day protocol to check whether your plan is sustainable.
Read the guideThere is no magic rep count: match the range to the exercise, finish hard sets close enough to failure, and progress comparable sets.
Read the guideA deload is not punishment or a mandatory monthly break: look for converging fatigue signals and reduce volume before adding complexity.
Read the guideA HYROX plan needs more than a random sequence of runs and circuits: start from the official format, identify your bottleneck, and make training more specific in stages.
Read the guideAt minimum, exercises, sets, weight and reps. RIR, rest and a technique note help only when they improve comparisons.
No. Most sets can finish with roughly one to three reps in reserve. Failure can be reserved for selected safe exercises.
The best format is the one you use. An app mainly makes routines, timers, history and performance comparisons easier.
Create a routine in Nalko, log each useful set and return with a clear progression target.
