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.
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SelfShapeAI Blog — Page 5
Understand exercises, methods and workout organization with practical explanations, context and scientific evidence.
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Articles on page 5
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Artificial Intelligence10 min
Get stronger with SelfShapeAI: track load, effort and real progress
See how SelfShapeAI tracks load, reps, effort and progress without turning every workout into a maximum-effort test.
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Artificial Intelligence12 min
How to use SelfShapeAI: from your first plan to training progress
Create your SelfShapeAI workout, use guided sessions, log effort and track progress, photos, stories and Chama Coletiva.
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Artificial Intelligence9 min
SelfShapeAI: the AI training app that builds, adjusts and explains your training with real context
Discover what SelfShapeAI is and how the app uses AI, a guided journey, check-ins, training analysis, multiple plans and the AI Coach to organize your training with more context.
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Hypertrophy11 min
How many sets to build muscle? How to get your volume right without overshooting or falling short
Find out how many sets make sense for hypertrophy, how to think about weekly volume per muscle and how to adjust the right dose without overdoing it or training below what you need.
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Training Methods10 min
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.
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