Training tips, progression strategies, and updates — all backed by research.https://hitpr.app/enhttps://hitpr.app/en/blog/cardio-under-30-minutes/https://hitpr.app/en/blog/cardio-under-30-minutes/Short cardio is useless? Wrong. Why even 10–15 minutes is enough — and when longer sessions actually make sense.Sat, 18 Jul 2026 00:00:00 GMThttps://hitpr.app/en/blog/intensity-techniques-strength-training/https://hitpr.app/en/blog/intensity-techniques-strength-training/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.Sat, 18 Jul 2026 00:00:00 GMThttps://hitpr.app/en/blog/common-training-plan-mistakes/https://hitpr.app/en/blog/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.Sat, 11 Jul 2026 00:00:00 GMThttps://hitpr.app/en/blog/full-rom-vs-partial-reps/https://hitpr.app/en/blog/full-rom-vs-partial-reps/Full range of motion or half reps? Here's what the current research says about ROM, lengthened partials, and the full-rep myth.Thu, 09 Jul 2026 00:00:00 GMThttps://hitpr.app/en/blog/exercise-selection-and-order/https://hitpr.app/en/blog/exercise-selection-and-order/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.Sun, 21 Jun 2026 00:00:00 GMThttps://hitpr.app/en/blog/training-to-failure-how-close/https://hitpr.app/en/blog/training-to-failure-how-close/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.Sun, 21 Jun 2026 00:00:00 GMThttps://hitpr.app/en/blog/workout-app-privacy-offline/https://hitpr.app/en/blog/workout-app-privacy-offline/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.Mon, 08 Jun 2026 00:00:00 GMThttps://hitpr.app/en/blog/progression-systems-strength-training/https://hitpr.app/en/blog/progression-systems-strength-training/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.Thu, 04 Jun 2026 00:00:00 GMThttps://hitpr.app/en/blog/strength-training-app-no-subscription/https://hitpr.app/en/blog/strength-training-app-no-subscription/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.Tue, 02 Jun 2026 00:00:00 GMThttps://hitpr.app/en/blog/how-to-measure-training-progress/https://hitpr.app/en/blog/how-to-measure-training-progress/How to measure your strength training progress — 5 concrete methods (PRs, muscle load, strength ratios, body data, RPE trends) and what doesn't work.Thu, 09 Apr 2026 00:00:00 GMThttps://hitpr.app/en/blog/rucking-fitness-trend-evidence-based/https://hitpr.app/en/blog/rucking-fitness-trend-evidence-based/Rucking explained with research — caloric expenditure, cardiovascular benefits, injury risk, optimal loading, and why rucking might be the best cardio for strength athletes.Wed, 08 Apr 2026 00:00:00 GMThttps://hitpr.app/en/blog/greasing-the-groove-evidence-based/https://hitpr.app/en/blog/greasing-the-groove-evidence-based/Greasing the Groove (GtG) explained with research — Pavel Tsatsouline's method, neural adaptation, distributed practice, practical protocol for more pull-ups and push-ups.Tue, 07 Apr 2026 00:00:00 GMThttps://hitpr.app/en/blog/mobility-through-strength-training-evidence-based/https://hitpr.app/en/blog/mobility-through-strength-training-evidence-based/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.Mon, 06 Apr 2026 00:00:00 GMThttps://hitpr.app/en/blog/strength-training-steps-neat-fat-loss/https://hitpr.app/en/blog/strength-training-steps-neat-fat-loss/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.Thu, 02 Apr 2026 00:00:00 GMThttps://hitpr.app/en/blog/cortisol-strength-training-myths-evidence/https://hitpr.app/en/blog/cortisol-strength-training-myths-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.Mon, 30 Mar 2026 00:00:00 GMThttps://hitpr.app/en/blog/protein-needs-muscle-growth/https://hitpr.app/en/blog/protein-needs-muscle-growth/How much protein do you really need for muscle growth? The meta-analysis says 1.6g/kg — why the supplement industry pushes higher numbers.Thu, 26 Mar 2026 00:00:00 GMThttps://hitpr.app/en/blog/nutrition-for-muscle-growth/https://hitpr.app/en/blog/nutrition-for-muscle-growth/Research-backed nutrition for muscle growth — calories, protein, carbs, fat, supplements. What works and what's supplement marketing.Mon, 23 Mar 2026 00:00:00 GMThttps://hitpr.app/en/blog/creatine-strength-training-evidence-based/https://hitpr.app/en/blog/creatine-strength-training-evidence-based/Creatine explained — effects, dosing, safety, and the most common myths. What actually holds up and what doesn't.Thu, 19 Mar 2026 00:00:00 GMThttps://hitpr.app/en/blog/zone-2-training-strength-training/https://hitpr.app/en/blog/zone-2-training-strength-training/Combining Zone 2 cardio and strength training — understanding the interference effect, optimal scheduling, weekly templates for 3-5 days, and why tracking makes the difference.Mon, 16 Mar 2026 00:00:00 GMThttps://hitpr.app/en/blog/hyrox-training-plan-evidence-based/https://hitpr.app/en/blog/hyrox-training-plan-evidence-based/Hyrox training backed by science — the interference effect explained, 12-week block periodization, strength benchmarks, individualized planning by background.Thu, 12 Mar 2026 00:00:00 GMThttps://hitpr.app/en/blog/strength-training-after-40/https://hitpr.app/en/blog/strength-training-after-40/Strength training after 40 explained — what changes biologically, why muscle growth is possible at any age, and which adjustments actually matter.Mon, 02 Mar 2026 00:00:00 GMThttps://hitpr.app/en/blog/strength-training-for-women/https://hitpr.app/en/blog/strength-training-for-women/Strength training for women explained — why the same principles apply, which myths are wrong, and which programs actually fit.Mon, 23 Feb 2026 00:00:00 GMThttps://hitpr.app/en/blog/reddit-training-programs-comparison/https://hitpr.app/en/blog/reddit-training-programs-comparison/Scientific comparison of the most popular Reddit training programs — nSuns, GZCLP, Greyskull LP, StrongLifts, Starting Strength, PHUL, PHAT. With decision tree, comparison table, and scientific evaluation.Mon, 09 Feb 2026 00:00:00 GMThttps://hitpr.app/en/blog/phul-phat-training-plan-science-check/https://hitpr.app/en/blog/phul-phat-training-plan-science-check/PHUL and PHAT explained — program structure, DUP principle, power and hypertrophy days, comparison with PPL and Upper/Lower, and what research says about undulating periodization.Mon, 02 Feb 2026 00:00:00 GMThttps://hitpr.app/en/blog/push-pull-legs-guide/https://hitpr.app/en/blog/push-pull-legs-guide/Push Pull Legs explained — exercise distribution, 3-day vs. 6-day variants, the Reddit PPL in detail, and when PPL is the right split for you.Mon, 26 Jan 2026 00:00:00 GMThttps://hitpr.app/en/blog/greyskull-lp-phrak-variant-explained/https://hitpr.app/en/blog/greyskull-lp-phrak-variant-explained/Greyskull LP (Phrak variant) explained — program structure, progression, comparison with StrongLifts and GZCLP, and when to move on.Mon, 19 Jan 2026 00:00:00 GMThttps://hitpr.app/en/blog/stronglifts-5x5-vs-starting-strength-comparison/https://hitpr.app/en/blog/stronglifts-5x5-vs-starting-strength-comparison/StrongLifts and Starting Strength compared — program structure, volume distribution, weaknesses, and which alternatives the r/Fitness wiki recommends instead.Mon, 12 Jan 2026 00:00:00 GMThttps://hitpr.app/en/blog/gzclp-training-plan-explained/https://hitpr.app/en/blog/gzclp-training-plan-explained/GZCLP explained — the tier system (T1/T2/T3), multi-stage failure, training plan, and why it works better than StrongLifts.Mon, 05 Jan 2026 00:00:00 GMThttps://hitpr.app/en/blog/nsuns-531-lp-science-check/https://hitpr.app/en/blog/nsuns-531-lp-science-check/nSuns explained — program structure, AMRAP-based progression, variants (4/5/6-day), strengths, weaknesses, and who the program is suited for.Mon, 22 Dec 2025 00:00:00 GMThttps://hitpr.app/en/blog/531-wendler-explained/https://hitpr.app/en/blog/531-wendler-explained/5/3/1 explained — Training Max, the 3-week cycle, Leader/Anchor system, assistance templates (BBB, FSL), and when 5/3/1 is the right program for you.Mon, 15 Dec 2025 00:00:00 GMThttps://hitpr.app/en/blog/knees-over-toes-atg-science-check/https://hitpr.app/en/blog/knees-over-toes-atg-science-check/Ben Patrick's ATG program under the evidence microscope — deep squats, tibialis training, reverse sled, Nordic curls. Each claim checked against the research.Mon, 08 Dec 2025 00:00:00 GMThttps://hitpr.app/en/blog/squat-technique-individual/https://hitpr.app/en/blog/squat-technique-individual/There is no perfect squat — only your perfect squat. Why femur length, hip anatomy, and mobility matter more than YouTube tutorials.Mon, 01 Dec 2025 00:00:00 GMThttps://hitpr.app/en/blog/rir-vs-rpe-difference/https://hitpr.app/en/blog/rir-vs-rpe-difference/RIR and RPE explained — the mapping table, when each system makes more sense, and why most programs use both interchangeably in practice.Mon, 24 Nov 2025 00:00:00 GMThttps://hitpr.app/en/blog/minimum-effective-volume-training/https://hitpr.app/en/blog/minimum-effective-volume-training/MEV, MAV, and MRV explained — how much training volume you need for muscle growth, how to avoid junk volume, and why individual volume tracking makes the difference.Mon, 17 Nov 2025 00:00:00 GMThttps://hitpr.app/en/blog/warm-up-protocol-strength-training/https://hitpr.app/en/blog/warm-up-protocol-strength-training/Forget 10 minutes on the treadmill. Here's the research-backed warm-up set protocol for squats, bench press, and deadlifts — with specific percentages.Mon, 10 Nov 2025 00:00:00 GMThttps://hitpr.app/en/blog/recovery-in-strength-training-evidence-based/https://hitpr.app/en/blog/recovery-in-strength-training-evidence-based/Sleep, nutrition, training management — the three research-backed pillars of recovery. Plus: Why ice baths and foam rolling are overrated.Mon, 03 Nov 2025 00:00:00 GMThttps://hitpr.app/en/blog/how-to-break-through-a-plateau/https://hitpr.app/en/blog/how-to-break-through-a-plateau/Stuck at the same weight for weeks? Here are 6 proven methods to overcome strength training plateaus — from deloading to exercise rotation, with practical tips.Mon, 27 Oct 2025 00:00:00 GMThttps://hitpr.app/en/blog/how-to-deload-properly/https://hitpr.app/en/blog/how-to-deload-properly/Deload weeks aren't a sign of weakness — they're a sign of intelligent training. Here's when you should deload, which methods exist, and what the research says.Mon, 20 Oct 2025 00:00:00 GMThttps://hitpr.app/en/blog/rest-periods-between-sets/https://hitpr.app/en/blog/rest-periods-between-sets/Rest periods in strength training explained — why longer rest is better than shorter, and concrete recommendations by exercise type and goal.Mon, 13 Oct 2025 00:00:00 GMThttps://hitpr.app/en/blog/hypertrophy-training-guide/https://hitpr.app/en/blog/hypertrophy-training-guide/How to optimize hypertrophy training — the 3 growth mechanisms, optimal rep range, volume, frequency, intensity, and a complete example plan.Mon, 06 Oct 2025 00:00:00 GMThttps://hitpr.app/en/blog/training-frequency-per-muscle-group/https://hitpr.app/en/blog/training-frequency-per-muscle-group/How often each muscle group should be trained per week — why 2× beats 1×, and how frequency determines your split.Mon, 29 Sep 2025 00:00:00 GMThttps://hitpr.app/en/blog/periodization-explained/https://hitpr.app/en/blog/periodization-explained/What is periodization, which models exist, and which one fits your level? Linear, DUP, block and autoregulation — explained with evidence and practical examples.Mon, 22 Sep 2025 00:00:00 GMThttps://hitpr.app/en/blog/training-max-explained/https://hitpr.app/en/blog/training-max-explained/What is a Training Max, why is training at 85% of your max more effective, and how do you set it correctly? Everything about the TM — with Jim Wendler, research, and practical advice.Mon, 15 Sep 2025 00:00:00 GMThttps://hitpr.app/en/blog/rpe-vs-percentages-which-is-better/https://hitpr.app/en/blog/rpe-vs-percentages-which-is-better/RPE or percentage-based training — which works better? An honest comparison of both systems with practical examples and when to use each.Mon, 08 Sep 2025 00:00:00 GMThttps://hitpr.app/en/blog/full-body-vs-split/https://hitpr.app/en/blog/full-body-vs-split/Full body, upper/lower, push/pull/legs, or bro split? Which split makes sense when — with comparison table, example plans, and a clear decision guide.Sun, 31 Aug 2025 00:00:00 GMThttps://hitpr.app/en/blog/how-to-create-a-training-plan/https://hitpr.app/en/blog/how-to-create-a-training-plan/How to build a research-backed training plan — split selection, exercises, volume, intensity, and progression. With two complete example programs and concrete numbers.Mon, 25 Aug 2025 00:00:00 GMThttps://hitpr.app/en/blog/why-you-should-track-your-workouts/https://hitpr.app/en/blog/why-you-should-track-your-workouts/Why tracking your workouts makes the difference — what self-monitoring delivers, what to track, and what a good training log looks like.Mon, 18 Aug 2025 00:00:00 GMThttps://hitpr.app/en/blog/strength-training-for-beginners/https://hitpr.app/en/blog/strength-training-for-beginners/Everything you need to know as a beginner about strength training — exercises, weight, sets, reps, progression, and a ready-to-use 3-day plan. Backed by research, no empty promises.Mon, 11 Aug 2025 00:00:00 GMThttps://hitpr.app/en/blog/how-many-sets-per-muscle-group/https://hitpr.app/en/blog/how-many-sets-per-muscle-group/How many sets per muscle group per week are optimal? MEV, MAV, and MRV explained — and why blindly adding volume doesn't work.Mon, 04 Aug 2025 00:00:00 GMThttps://hitpr.app/en/blog/what-are-effective-sets/https://hitpr.app/en/blog/what-are-effective-sets/Not every set counts equally. What makes a set effective, why junk volume exists, and how to properly count your training volume.Mon, 28 Jul 2025 00:00:00 GMThttps://hitpr.app/en/blog/double-progression-explained/https://hitpr.app/en/blog/double-progression-explained/What is double progression, why does it work as well as load progression, and how do you apply it in practice? A guide with concrete examples and practical tips.Mon, 21 Jul 2025 00:00:00 GMThttps://hitpr.app/en/blog/what-is-progressive-overload/https://hitpr.app/en/blog/what-is-progressive-overload/What is progressive overload, which progression models exist, and how do you apply them correctly? A guide with real numbers and practical advice.Mon, 14 Jul 2025 00:00:00 GMT