Train better
Training tips, progression strategies, and updates — evidence-based and practical.
52 articles
Is Cardio Under 30 Minutes Even Worth It?
Short cardio is useless? Wrong. Why even 10–15 minutes is enough — and when longer sessions actually make sense.
Intensity Techniques: Drop Sets, Rest-Pause, Cluster Sets & More
Drop sets, rest-pause, cluster sets, supersets, BFR — what the research actually says about the most popular intensity techniques, when they're worth it, and when to skip them.
The 10 Most Common Training Plan Mistakes
The most common mistakes that kill progress — from too much isolation to missing progression to 90-minute workouts. With concrete fixes and further reading.
Full ROM vs. Partial Reps: Which Builds More Muscle?
Full range of motion or half reps? Here's what the current research says about ROM, lengthened partials, and the full-rep myth.
Exercise Selection and Order: What Goes First, What Comes After?
Compounds before isolation? Weak side first? How many exercises per muscle? What the research says about exercise selection and order in strength training — and what actually matters in practice.
Training to Failure — How Close Should You Get?
Do you have to train to muscle failure to build muscle? What 137 reviews show, why those last reps deliver less than you think, and how to find your real limit.
Your training data belongs to you — why that's not a given
Fitness apps collect more data than you think. What happens to your training data, why offline-first is more than a feature, and how hitPR does things differently.
Progression Systems in Strength Training: 8 Methods — and When to Use Which
Linear progression, double progression, 5/3/1 with AMRAP, autoregulation, GZCLP scheme switching: which progression system fits which goal? An evidence-based overview with practice.
Strength Training App Without Subscription: Is That Still a Thing?
Most gym apps cost €5–13/month. hitPR offers all core features for free — and Pro as a one-time purchase for €34.99. An honest look at subscription models, alternatives, and what's really behind paywalls.
How to Measure Training Progress: 5 Methods
How to measure your strength training progress — 5 concrete methods (PRs, muscle load, strength ratios, body data, RPE trends) and what doesn't work.
Rucking: The Fitness Trend, Evidence-Checked
Rucking explained with research — caloric expenditure, cardiovascular benefits, injury risk, optimal loading, and why rucking might be the best cardio for strength athletes.
Greasing the Groove: Strength Through Practice, Not Exhaustion
Greasing the Groove (GtG) explained with research — Pavel Tsatsouline's method, neural adaptation, distributed practice, practical protocol for more pull-ups and push-ups.
Mobility Through Strength Training: Why You Don't Need Separate Stretching
Evidence-based: Full ROM strength training improves flexibility as well as stretching — plus active mobility and strength at end range. Studies, mechanisms, and practical application.
Strength Training + Steps: NEAT as Fat Loss Factor
NEAT explained — why daily movement burns more calories than cardio, how many steps you need alongside strength training, and why your body works against you when you just eat less.
Cortisol and Strength Training: What's Myth and What's Evidence
Cortisol explained — why the 'stress hormone' isn't your enemy, what research actually says about training hormones, and why TikTok advice on cortisol is mostly wrong.
Protein Needs for Muscle Growth: Why 1.6g Per Kilogram Is Enough
How much protein do you really need for muscle growth? The meta-analysis says 1.6g/kg — why the supplement industry pushes higher numbers.
Nutrition for Muscle Growth: What Research Actually Says
Research-backed nutrition for muscle growth — calories, protein, carbs, fat, supplements. What works and what's supplement marketing.
Creatine for Strength Training: Effects, Dosing, Myths
Creatine explained — effects, dosing, safety, and the most common myths. What actually holds up and what doesn't.
