SelfShapeAI Blog
Guides and articles on splits, progression and consistency — the same method that powers the app, backed by scientific sources.
Guides
Practical selections pulled from the articles to organize your training split.
4-day workout split: how to organize volume, recovery and progress
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5-day workout split: how to gain muscle with more per-muscle focus
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Upper/lower split: what it is, how to build it and when this split makes sense
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Push pull legs: what it is, how to build it and when the split pays off for hypertrophy
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Bro split: what it is, how to build it and when the split pays off for hypertrophy
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Editorial content to understand training with more method.
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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ScienceSeptember 28, 2025
Practical RPE and RIR guide: how to measure training effort without overcomplicating
Understand what RPE and RIR are, see the conversion table and learn to use this ruler to add weight at the right time, without training in the dark.
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Artificial IntelligenceSeptember 20, 2025
Intelligent AI-powered training: the gym's future, or already its present?
See how SelfShapeAI went from a real stagnation problem to building an AI Coach that interprets context, tracks frequency and adjusts training with precision.
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CoachAugust 30, 2025
13 tips to get back to training without starting wrong all over again
See 13 practical tips to get back to your training routine, reduce friction and regain consistency without overdoing the restart.
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NutritionAugust 08, 2025
Real nutrition: demystifying fat in the diet of people who train
Discover how fat fits the diet of someone who trains, improves satiety, recovery and energy, and why cutting it all is a mistake.
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Tips & HacksJuly 26, 2025
How to build more muscle: what actually matters for hypertrophy
Understand what actually builds more muscle: volume, progression, technique, food, recovery and consistency.
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