• Progressive overload: follow RPE targets — when RPE 8 feels like 7, add load.
• Rest between sets: 3–5 min for max effort work; 90–120 sec for accessory lifts.
• Bracing: full 360-degree brace on every heavy compound rep.
• Bar speed: on dynamic effort days, speed and acceleration ARE the training stimulus.
• Deload: reduce volume 40% every 4th week or when performance stalls.
• Sleep 8+ hours — CNS recovery drives strength adaptation.
• Progressive overload: follow RPE targets — when RPE 8 feels like 7, add load.
• Rest between sets: 3–5 min for max effort work; 90–120 sec for accessory lifts.
• Bracing: full 360-degree brace on every heavy compound rep.
• Bar speed: on dynamic effort days, speed and acceleration ARE the training stimulus.
• Deload: reduce volume 40% every 4th week or when performance stalls.
• Sleep 8+ hours — CNS recovery drives strength adaptation.