- 01
How long to rest between sets
Rest more than 60 seconds, and two minutes or more on heavy compounds if you are trained. What the meta-analyses show for muscle and strength, and where they stop.
17 sources~11 min readEvidence first - 02
Do you need to train to failure?
No. In volume-matched trials, stopping one or two reps short builds about as much muscle and strength as training to failure, with less fatigue.
20 sources~12 min readEvidence first - 03
RPE vs RIR: the conversion chart, and how far off your rating really is
RPE = 10 − RIR, so RPE 8 means two reps left. The chart, the four things called RPE, and the meta-analysis showing lifters are about a rep off.
20 sources~13 min readEvidence first - 04
Strength plateau: why a lift stalls and what to change first
A strength plateau has one of four causes: noise, too little or too much volume, misjudged effort, or a calorie deficit. How to check each in order, with what the deload trials found.
11 sources~11 min readEvidence first - 05
Should you log your workouts? What the evidence says
Yes, if you want to add weight on purpose rather than by feel. What the research shows about logging workouts, what a notes app leaves to you, and the trial nobody has run.
21 sources~13 min readEvidence first - 06
Runna for strength training: what it does, and what it doesn't
Runna adds 1 to 4 pre-built strength sessions to a running plan. You log reps and weight, but its help pages describe no automatic weight changes. Here is what that covers, and what to use when the gym is the goal.
5 sources~8 min readEvidence first - 07
Double progression: when to add weight vs reps, with a worked example
Double progression means you add reps at one weight until every set reaches the top of your rep range, then add weight and start again. How it works, a worked example, and how Shojin Coach runs it for you.
6 sources~10 min readEvidence first - 08
Strong vs Fitbod vs JEFIT vs Alpha Progression (2026): price, RPE per set and plans that adapt
Strong, Fitbod, JEFIT, Alpha Progression and Shojin compared on price (checked 4 Nov 2026), free tiers, effort rating per set and plans that adapt. Who each app suits.
39 sources~13 min readEvidence first - 09
Strong app alternative (2026): PRO price, the 3-routine free limit, and how to export your data
Strong's free version stops at 3 routines; PRO is A$7.49 a month. How to export your Strong CSV, and what Shojin adds: a program that adjusts from your logs.
14 sources~10 min readEvidence first - 10
How to track progressive overload, and what progress looks like
Progressive overload means beating last time, so it needs a log. What to record for each set, how the log sets your next weight, and how small gains add up.
14 sources~12 min readEvidence first - 11
How much weight to add each week, by equipment
Add the smallest jump your equipment allows, about 2.5 kg (5 lb) on a barbell, when you beat your rep target. A kg and lb table of jumps by equipment, and a 4-week example.
14 sources~12 min readEvidence first - 12
How many sets per muscle per week? A table by training days
Aim for at least 10 hard sets per muscle per week to grow. Sets per session for 2 to 6 training days, how secondary muscles count, and a sample week.
5 sources~11 min readEvidence first - 13
How to export your Strong workouts, and what happens to your templates if you stop PRO
Export Strong data in Settings: Export Strong Data on iPhone, Export Data on Android. What the CSV holds, what it leaves out, and what happens to templates.
18 sources~8 min readEvidence first - 14
Fitbod alternative: a multi-week program from your own lifts, for less
Looking for a Fitbod alternative? Shojin Coach writes a 4 to 12 week program from your own lifts for A$4.99 a month. Fitbod plans one workout at a time.
15 sources~10 min readEvidence first - 15
How many warm-up sets should you do? A ramp table with real loads
How many warm up sets? Do 2 to 4 before your first heavy lift. A ramp table with real loads for bench, squat and deadlift, and when fewer sets are enough.
6 sources~9 min readEvidence first - 16
Jefit alternative: RPE on every set and a program that adjusts after each session
Looking for a Jefit alternative? Shojin rates effort on every set, where Jefit takes one RPE per session, and writes a 4 to 12 week program for A$4.99 a month.
7 sources~9 min readEvidence first
For how the app itself computes progression verdicts, e1RM and volume targets, see the science behind Shojin.