Training

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

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.

Training11 min

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.

Training11 min

Back and biceps training: build a complete, 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.

Training11 min

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.

Training11 min

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

Build a full-body workout with distributed volume, progression and a structure that fits your routine and recovery.

Training11 min

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.

Training11 min

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.

Training11 min

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.

Training12 min

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

Use push/pull/legs for hypertrophy by matching volume, frequency, rotation and recovery to your schedule.

Training12 min

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

Build an upper/lower split for hypertrophy by matching volume, recovery and progression to your routine.

Training12 min

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.

Training15 min

Five-day hypertrophy training: splits, volume and recovery

Build a five-day hypertrophy plan without confusing frequency with results, using balanced splits and recovery criteria.

Training14 min

Four-day hypertrophy training: splits and volume

Build a four-day hypertrophy plan, choose a suitable split and redistribute volume, effort and recovery rather than simply training more.

Training14 min

Three-day hypertrophy training: splits, volume and examples

Build a three-day hypertrophy plan, compare common splits and distribute volume, effort and recovery in context.

Training8 min

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.

Other categories

Coach (5)Technique & Execution (5)Artificial Intelligence (5)Hypertrophy (4)Training Methods (4)Science (2)Nutrition (1)