Powerlifting guides
Short guides on effort, programs, plateaus and deloads.
Effort and RPE
Rate your sets and turn them into an estimated max.
- RPE for powerlifting: how to rate a setRPE rates a set from 1 to 10 by the reps you had left. Learn the anchors, how to rate honestly and what to do with the number.2 min read
- Estimated one-rep maxAn estimated max, or e1RM, turns the weight, reps and RPE of one set into a max you can plan from. See how SBD Guru works it out.2 min read
Choosing a program
Match a program to your schedule and experience.
- Choosing your first powerlifting programPick a powerlifting program by the days you can train, your experience and your current lifts. Start with one you can finish.2 min read
- Texas Method or 5/3/1: which one should you run?Both plans suit lifters past their beginner gains. Pick by the days you can train, how you recover and how fast you want to move.2 min read
- Is Candito 6 Week right for you?Candito 6 Week is a short block that builds to a heavy single or double. See who it suits, how the weeks change and what to watch for.2 min read
- Your beginner gains have slowed. What now?Learn how to tell when a beginner plan has run its course and which intermediate plan to try next.2 min read
Plateaus
Find out what has stalled and change one thing.
Recovery
Plan the easy week before you need it.
Start your next block.
Build a program from your maxes, log your sessions and ask the coach.