EXE BlogTraining, nutrition, and coaching tips for athletes and sports coaches.https://www.exefit.app/blog/enEstimating your 1RM without testing it: the formulas and their limitshttps://www.exefit.app/blog/en/estimated-1rm-formulas-and-limitshttps://www.exefit.app/blog/en/estimated-1rm-formulas-and-limitsEpley and Brzycki turn one set into a 1RM estimate. How accurate they really are, where they break down, and why an e1RM only compares to itself.Fri, 18 Sep 2026 00:00:00 GMTtraining1rmstrength-trainingpowerliftingrpeprogrammingThe machine is taken: how to swap an exercise without wrecking your sessionhttps://www.exefit.app/blog/en/gym-machine-taken-what-to-dohttps://www.exefit.app/blog/en/gym-machine-taken-what-to-doGym machine taken? Don't wait and don't skip it: swap in a move with the same pattern, muscles, rep range and effort. Swap table and worked example inside.Fri, 18 Sep 2026 00:00:00 GMTtrainingstrength-trainingexercise-substitutiongym-machinesfree-weightsgym-etiquetteHow Much Weight Should You Lift? The RPE/RIR Method, Appliedhttps://www.exefit.app/blog/en/how-to-choose-your-working-weighthttps://www.exefit.app/blog/en/how-to-choose-your-working-weightPick a load that leaves 1-3 clean reps in the tank (RIR 1-3, RPE 7-9), then let your performance move it. The method, tables and a worked example.Fri, 18 Sep 2026 00:00:00 GMTtrainingworking-weightrperirprogressive-overloadstrength-trainingProgressive overload in practice: the double progression methodhttps://www.exefit.app/blog/en/progressive-overload-double-progressionhttps://www.exefit.app/blog/en/progressive-overload-double-progressionStop adding weight every week. How double progression works, when ACSM says to load up (+2 to 10%), and a 6-week worked example with real numbers.Fri, 18 Sep 2026 00:00:00 GMTtrainingprogressive-overloaddouble-progressionstrength-traininghypertrophyrpe-rirHow much protein do you need to build muscle? The numbers and the ceilinghttps://www.exefit.app/blog/en/protein-intake-for-liftershttps://www.exefit.app/blog/en/protein-intake-for-liftersHow much protein to build muscle? 1.4-2.0 g/kg a day per the ISSN, a ceiling near 1.6 g/kg, and why a cut changes the math. Worked example inside.Fri, 18 Sep 2026 00:00:00 GMTnutritionproteinnutritionmuscle-gaincuttingstrength-trainingDeload weeks: what the evidence actually sayshttps://www.exefit.app/blog/en/deload-week-do-you-need-onehttps://www.exefit.app/blog/en/deload-week-do-you-need-oneShould you deload every 4-6 weeks? What the 2024 deload trial really tested, the fatigue signs worth watching, and three ways to run a lighter week.Fri, 18 Sep 2026 00:00:00 GMTrecoverydeloaddeload-weekfatiguerecoveryperiodizationstrength-trainingMulti-sport coach: how to manage tennis, boxing and fitness with one tool in 2026https://www.exefit.app/blog/en/2026-03-multi-sport-coach-single-toolhttps://www.exefit.app/blog/en/2026-03-multi-sport-coach-single-toolLearn how multi-discipline coaches efficiently manage tennis, boxing and fitness with a single tool. Practical tips and FAQ.Tue, 17 Mar 2026 00:00:00 GMTcoaching-businessmulti-sportcoachingtennisboxingfitnessmanagementorganizationComplete Beginner's Guide to Gym Traininghttps://www.exefit.app/blog/en/beginner-training-guidehttps://www.exefit.app/blog/en/beginner-training-guideLearn the fundamentals of strength training: key exercises, programming basics, and common mistakes to avoid for rapid progress.Sat, 15 Mar 2025 00:00:00 GMTtrainingbeginnerstrength-trainingprogramprogression