Quintal ยท GuidesPractical guides for people who lift: plate math, estimated 1RM, warm-up sets, keeping a training log, moving your history between apps.https://quintal.indigatellc.com/en-USBarbell plate math: which plates to load for any weighthttps://quintal.indigatellc.com/blog/barbell-plate-math/https://quintal.indigatellc.com/blog/barbell-plate-math/A plain method for working out which plates go on each side of a barbell, with worked examples and reference tables in kilograms and pounds.Wed, 11 Nov 2026 00:00:00 GMTEstimated one-rep max: the Epley and Brzycki formulashttps://quintal.indigatellc.com/blog/estimated-one-rep-max/https://quintal.indigatellc.com/blog/estimated-one-rep-max/How the Epley and Brzycki formulas estimate a one-rep max from a set of several reps, with worked examples, a percentage table and the limits of the estimate.Wed, 11 Nov 2026 00:00:00 GMTHow to keep a lifting log that stays useful for yearshttps://quintal.indigatellc.com/blog/how-to-keep-a-lifting-log/https://quintal.indigatellc.com/blog/how-to-keep-a-lifting-log/What to write down in a strength training log, the one question it must answer, paper versus notes app versus dedicated app, and the habits that keep it usable.Wed, 11 Nov 2026 00:00:00 GMTHow to move your workout history from one app to anotherhttps://quintal.indigatellc.com/blog/move-workout-history-between-apps/https://quintal.indigatellc.com/blog/move-workout-history-between-apps/Export your training history as a CSV file, understand what is inside it, avoid the usual import pitfalls with units, names and dates, and keep a backup.Wed, 11 Nov 2026 00:00:00 GMTHow to plan warm-up sets before a working weighthttps://quintal.indigatellc.com/blog/warm-up-sets/https://quintal.indigatellc.com/blog/warm-up-sets/The arithmetic of ramping up to a working weight: common percentages, falling reps, rounding to plates you can load, with worked examples in kilograms and pounds.Wed, 11 Nov 2026 00:00:00 GMT