strenosGuides
Straight answers about 5/3/1, nSuns, GZCLP and weighted pull-ups and dips. Every number is checked against the Strenos app.
6 min readBBB vs FSL: which 5/3/1 supplemental template to runBBB is 5x10 at 50–60% of your working max and builds size. FSL is 5x5 at your first-set weight and builds strength. Here's how to choose.
7 min readWeighted pull-up percentages: how to count your bodyweight85% of your belt weight on a pull-up is closer to 95% of your real max. Here's how to work out weighted pull-up and dip percentages with your bodyweight counted.
6 min readnSuns 4-day vs 5-day: which one to runThe 5-day nSuns adds an overhead press day with its own 1+ set, plus 25% more sets. Start with the 4-day unless your press is lagging and you recover well.
7 min readGZCLP failure protocol: what to do when you miss repsMissed reps on GZCLP? Keep the weight and drop a stage. T1 goes 5x3+, 6x2+, 10x1+ and T2 goes 3x10, 3x8, 3x6. Here's how each reset works.
6 min readBest iPhone apps for 5/3/1, nSuns and GZCLP in 2026Seven iPhone apps compared on what a percentage program needs: built-in 5/3/1, nSuns and GZCLP, weights from your max, auto progression and Apple Watch.
7 min readTraining max vs 1RM: what’s the differenceYour 1RM is the most you can lift once. A training max is a lighter number, 90% of it in 5/3/1 and nSuns, and every set comes from it. Here's how it moves.
8 min readWhich strength program should you run?New to lifting? Run GZCLP. Slow, steady gains for years: 5/3/1. More volume: nSuns. Three heavy days a week: Texas Method. One stuck lift: Smolov Jr.
7 min readHow to keep a workout log for strength trainingLog weight, reps and RPE for every working set, and mark warm-ups separately. A copy-and-paste template, a sample session and how to pick next week's weights.
8 min readWeighted pull-up program: how to start and keep progressingStart once strict reps come easy. Run 5/3/1, nSuns, GZCLP or the Texas Method on your belt max, count your bodyweight and add one small plate at a time.
7 min readStreetlifting for beginners: the lifts, the rules and your first monthsStreetlifting is a strength sport built on one-rep pull-ups and dips with weight on a belt. Here's what's contested, what counts as a rep and how to start.
8 min readSmolov Jr for bench: weights, weekly jumps and what to expectYes, you can run Smolov Jr on bench. Keep the four days, use smaller jumps (+10 lb in week 2, +15 lb in week 3) and start 10% below your max.
7 min readDoes Apple Watch track lifting? What it records and what it missesApple Watch records a lifting session's time, heart rate and calories, but the Workout app doesn't log sets, reps or weight. Here's what fills the gap. 
Your next set is already worked out.
Strenos runs five programs on iPhone and Apple Watch. You log sets on your wrist, and the weights are ready before you chalk up.
Free on the App Store.