Quick rules
• Compounds: mostly 1–2 RIR. Isolation: mostly 0–2 RIR.
• Hit the top of the rep range on every working set with clean form → increase one small load increment.
• Otherwise keep the load and add reps.
• Rest 2–3 min on big lifts; 90–120 sec on isolation.
• Same ROM, same machine setup, same technique = meaningful progression.