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rp-training

Apply evidence-based hypertrophy training guidance to muscle growth and programming questions.

4|Updated Jan 25, 2026
Search Tags:#programming#training#hypertrophy#volume#rir#sfr#sra
One-click install
npx skills add https://github.com/borisghidaglia/science-based-lifter --skill rp-training
Or copy as Structured Prompt for Agent▼
Please help me install this Agent Skill.
Skill: rp-training
Source: https://github.com/borisghidaglia/science-based-lifter/tree/main/skills/rp-training
Command: npx skills add https://github.com/borisghidaglia/science-based-lifter --skill rp-training

SYSTEM DOCUMENTATION & REQUIREMENTS

💡 This Skill includes references (resource) components.

What problem does it solve?

This skill provides a structured, evidence-based framework to design muscle-building training programs, helping users cut through conflicting guidance and optimize results.

Core Features & Use Cases

  • Evidence-based guidance on hypertrophy concepts (volume, load, RIR, frequency, periodization)
  • Structured mesocycle planning, fatigue management, and autoregulation
  • Customization for different training ages and goals (muscle gain, maintenance, fat loss with muscle preservation)

Quick Start

Design a 6-week hypertrophy block using MEV→MRV progression with 2-4 weekly sessions per muscle and a 5-10 rep core stimulus

Frequently Asked Questions about rp-training

High-intent search queries and answers about installing and using this skill.

FAQPage Schema
How do I design a hypertrophy training program using MEV and MRV?▼

To design a hypertrophy training program, progress volume from Minimum Effective Volume (MEV) to Maximum Recoverable Volume (MRV) across a mesocycle. This structures weekly sessions per muscle group to optimize growth while managing fatigue.

What is RIR and how does it apply to weight training programming?▼

Reps in Reserve (RIR) is an autoregulation tool in weight training programming to gauge proximity to failure. It guides load and volume decisions, ensuring sufficient overload for muscle growth without exceeding recovery capacity.

Can I use evidence-based hypertrophy guidance for fat loss phases?▼

Evidence-based hypertrophy guidance customizes programs for fat loss phases with muscle preservation. It adjusts volume, load, and recovery strategies to maintain muscle mass while dieting, applying fatigue management and individualization principles.

What's the best way to plan a deload week for muscle growth?▼

The best way to plan a deload week for muscle growth is through structured fatigue management. Reducing training volume and intensity dissipates accumulated fatigue, ensuring Stimulus Recovery Adaptation cycles complete before the next mesocycle.

How does phase potentiation work in periodized hypertrophy training?▼

Phase potentiation in periodized hypertrophy training sequences blocks so previous phases enhance future adaptations. It leverages variation and overload principles to ensure long-term muscle growth by structuring mesocycles upon recovered fatigue levels.

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