Training

19 articles on training — training with method, applied science and progress with clarity.

TrainingApril 16, 2026

Adductor workout: how to strengthen the inner thigh with more function and balance

See how to train adductors with more function, stability and context, using coherent exercises and SelfShapeAI to adjust this focus in your lower body.

TrainingApril 16, 2026

Shoulder workout: how to build strong, complete and well-balanced delts

See how to build a shoulder workout with better balance between front, side and rear delts, good exercises, progression and practical support from SelfShapeAI.

TrainingApril 15, 2026

Back and biceps workout: how to build a strong, complete and well-balanced pull day

See how to build a back and biceps workout with pulldowns, rows, biceps work, progression and support from SelfShapeAI to track your progress.

TrainingApril 15, 2026

Lower chest workout: how to put more emphasis on the lower part of the pecs

See how to put more emphasis on the lower part of the pecs with better angles, coherent exercises, progression and practical support from SelfShapeAI.

TrainingApril 14, 2026

Full body workout: what it is, how to build it and when this split makes sense

See how to build a full body workout with good frequency, session structure, progression and a split that makes sense for your routine.

TrainingApril 14, 2026

Leg workout: how to build a strong, aesthetic and complete lower body

See how to build a lower-body workout for strength and mass with compounds, well-chosen isolation, progression, adequate frequency and practical support from SelfShapeAI.

TrainingApril 14, 2026

Upper body exercises: how to build an upper-body workout to gain muscle and strength

See how to build an upper-body workout to gain muscle and strength with compound exercises, well-chosen isolation moves, progression and practical support from SelfShapeAI.

TrainingApril 14, 2026

5x5 workout: what it is, how it works and when the method makes sense

See how the 5x5 workout works, how to choose the starting load, warm up, progress and decide whether the method fits your phase.

TrainingApril 13, 2026

Chest exercises for women: how to strengthen the chest at the gym or at home

Understand how to add chest training to your routine with exercises that make sense, adaptations for the gym or home and practical support from SelfShapeAI.

TrainingApril 13, 2026

Push pull legs: what it is, how to build it and when the split pays off for hypertrophy

See how to use push/pull/legs for hypertrophy with good frequency, more coherent sessions and SelfShapeAI's support to adjust volume, rotation and progress.

TrainingApril 12, 2026

Upper/lower split: what it is, how to build it and when this split makes sense

See how to build an upper/lower split for hypertrophy with good frequency, good recovery, progression and practical support from SelfShapeAI.

TrainingApril 12, 2026

Bro split: what it is, how to build it and when the split pays off for hypertrophy

See how to use the bro split for hypertrophy with more per-muscle focus, good recovery, progression and practical support from SelfShapeAI.

TrainingApril 12, 2026

5-day workout split: how to gain muscle with more per-muscle focus

See how to build a 5-day workout split for hypertrophy with more muscle focus, good recovery and practical support from SelfShapeAI.

TrainingApril 12, 2026

4-day workout split: how to organize volume, recovery and progress

See how to build a 4-day split to gain muscle with a good balance of volume, recovery and progression, using SelfShapeAI in practice.

TrainingApril 12, 2026

3-day workout split: how to build muscle with a sustainable, intelligent routine

See how to build a 3-day workout split to gain muscle with good recovery, progression and practical help from SelfShapeAI.

TrainingApril 10, 2026

Supersets: what they are, how to use them and when they make sense in training

Learn what supersets are, how to use them intelligently and when they make sense for hypertrophy, a busy routine and well-structured training.

TrainingApril 10, 2026

Warm-up sets: what they are, how to do them and when to actually use them

Learn what warm-up sets are, how to build the load ladder the right way and when to use them so you perform better, with safety and context.

TrainingMarch 30, 2026

Full body vs. split training: which routine makes more sense for your goal?

Find out when full body or a split makes more sense for hypertrophy, a busy schedule and muscle focus.

TrainingOctober 10, 2025

From beginner to results: 4 steps to start training with method

See the 4 steps to leave random training behind, start at the gym with method and turn consistency into real results.

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