Notes from the
room.
What I actually tell clients, written down once so I do not have to say it twice.
Training
·
4 min
RPE measures the reps you left, not how hard it felt.
RPE is a rep count with a number in front of it, and calibrating yours honestly takes about three weeks.
Recovery
·
3 min
Your program has a deload because I planned for the fatigue.
A deload isn’t a rest week you earned; it’s the week where the work you already did finally shows up.
Training
·
4 min
Progressive overload stops meaning ‘add five pounds’ after your first year.
Load is one of six levers, and past the beginner phase it’s the slowest one you have.
Coaching
·
3 min
You can swap an exercise without breaking the stimulus.
Match the joint action, the load position, and where in the range the movement is hardest — in that order.
Recovery
·
4 min
A cranky lower back is a routing problem, not a stop sign.
Most backs tolerate far more than their owners think, provided you change the direction of the load rather than the amount of effort.
Nutrition
·
4 min
Your protein target is lower than the internet says and higher than you eat.
Roughly 0.7 to 1 gram per pound of goal body weight covers nearly everyone, and the ground above that range buys almost nothing.