Guides
RIRLift lifting guides
These are practical, evidence-based primers on the concepts RIRLift helps you apply in the gym: gauging effort with reps in reserve, planning weekly training volume for hypertrophy, and adding load over time with progressive overload. Each guide stays conservative, sticks to mainstream training consensus, and connects straight back to how the app logs your sets.
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Reps in reserve (RIR) explained
What RIR means, how it maps to RPE, and how to estimate the reps you have left so each working set lands in a productive effort range.
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Training volume for hypertrophy
How many hard sets per muscle per week tend to drive growth, why more is not always better, and how to avoid junk volume while tracking weekly sets.
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Progressive overload for muscle growth
The main ways to add training stress over time, how double progression works, and how to apply overload without chasing numbers at the cost of form.
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What is a mesocycle?
How to plan a multi-week training block: accumulating volume, when to deload, and how RIR and progressive overload fit together across the block.
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How RIRLift picks your next weight
What the load engine reads, how it adjusts between sets, when it adds weight, and when it suggests a step back.
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Connect your AI (Claude or ChatGPT)
Set up the app's AI connection so Claude or ChatGPT can read your training and draft programs you review in RIRLift. Step-by-step, with the exact settings to use.