The terms behind every good plan, explained in plain language — the same concepts the seto app uses to build and adjust your training.
RPE — Rate of Perceived Exertion — is a 1–10 score for how hard a set actually was. It lets a plan adapt to your day instead of pretending every day is the same.
Your e1RM is what a hard set says your single-rep maximum would be right now. It turns every workout into a strength measurement — without ever loading a true max.
Muscles adapt to what they are asked to do — then stop. Progressive overload is the practice of asking slightly more over time, and it is the single non-negotiable behind every result.
Tempo prescriptions like 3-1-1-0 look cryptic and are read in one breath: seconds down, pause, seconds up, pause. They exist because how fast you move the weight changes what the set trains.
A deload is a planned easy week. It is not lost progress — it is when the progress you already built becomes visible, because accumulated fatigue stops masking it.
Count hard sets per muscle per week. Beginners grow on 6–10, most people do well on 10–15, and usually only advanced lifters need more — up to about 20.
2–3 minutes for heavy strength work, 60–90 seconds for muscle growth, 45–60 seconds for endurance. Rest is part of the dose: it decides how much of your strength is back for the next set.
Train the whole body two or three times a week, learn five or six basic exercises and start lighter than you think. By the end of the month you should be adding weight almost every week.
Every exercise page carries numbers. This page says where each one comes from, how it is calculated and what it should not be used for.