The Approach
The Methodology Behind Ascend
Train relative to your actual capabilities—not arbitrary percentages that don't know how you're doing today.
Core Concept
RFEM: Reps From Established Max
The core idea is simple: instead of training to failure every set, you train at a target calculated from your tested maximum.
Target Reps = Your Max Reps − RFEM Value
Example: If your max for pull-ups is 12 reps and today's RFEM is 3, your target is 9 reps
You complete 9 quality reps—leaving 3 “in the tank”—and move on. No grinding. No failed reps. Just consistent, sustainable training.
Why train this way?
Research consistently shows that you don't need to reach absolute muscular failure to build strength and muscle. Multiple meta-analyses have found no significant advantage to grinding every set to failure versus stopping with a few reps in reserve.
What matters more is total training volume over time—the cumulative work you do across sessions and weeks. By training with reps in reserve, you:
The evidence shows this adds up to equivalent or better long-term results—with less burnout along the way.
See It In Action
Enter your max reps to see how Ascend calculates your training week.
Your Training Week
This demonstrates how RFEM calculates your targets. The specific rotation values are practical choices—adjust based on your experience and recovery.
Flexibility
Choose Your Progression Style
RFEM is Ascend's flagship approach, but it's not the only option. Choose what works for each exercise.
RFEM Mode
Best for: Exercises where you have a tested max
Targets calculated from your max; intensity waves via the RFEM rotation. The app handles periodization automatically.
Example exercises: Pull-ups, push-ups, dips, rows
Simple Mode
Best for: Linear progression, beginners
Start at a base value, increment by a fixed amount per workout or week. Straightforward and predictable.
Example: Week 1: 3×8, Week 2: 3×9, Week 3: 3×10
Advanced TierMixed Mode
Best for: Programs with different exercise types
Choose RFEM or Simple independently per exercise. Use RFEM for bodyweight movements, Simple for weighted accessories.
Maximum flexibility for complex programs
Advanced TierConditioning Mode
Best for: High-rep exercises, endurance work
Base value plus weekly increment. Designed for exercises where you're building volume capacity over time.
Example exercises: Jumping jacks, high-rep push-ups, planks
Built-In Structure
Automatic Intensity Variation
Periodization—systematically varying your training over time—is a foundational principle in strength training. Ascend builds this in automatically through the RFEM rotation.
How it works
The RFEM rotation cycles through different intensity levels across your workouts. With a standard 4-3-2 rotation:
Intensity Wave Pattern (RFEM Rotation: 4 → 3 → 2)
This creates a wave pattern—some sessions are harder, some lighter—without you having to think about it.
What the research shows
Studies show that periodized training produces advantages over non-periodized training for strength development, particularly in experienced trainees. For muscle growth specifically, what matters most is total volume over time.
The practical benefit of intensity variation is simpler: not every session needs to be a maximum effort. Having lighter days built in helps manage fatigue and keeps training sustainable.
The Methodology in Practice
RFEM combines these ideas into a practical system:
- 1Autoregulation: Your training is always relative to your current capacity. Update your max, and everything recalibrates.
- 2Submaximal training: You're working hard enough to progress, but leaving reps in reserve for recovery.
- 3Built-in variation: The RFEM rotation provides periodization automatically.
The result is a system where you can train consistently without excessive fatigue—and consistency, over time, is what drives results.
Ready to Train Smarter?
Ascend handles the programming so you can focus on the work.