Guides for training alone
These guides answer the questions a lifter without a coach decides every week: when to add weight, how long to rest, how to split the week and what an InBody result means for bulking or cutting. Each one links the studies it relies on and ends with how ArchiFit handles the same question.
Last updated By ArchiFit
- Progressive overload when you train aloneWhen to add weight or reps, how much to add, stalled lifts and deloads.
- How long to rest between setsRest for strength and for muscle growth, beginners and trained lifters.
- Rep ranges and workout splits for 2 to 5 days a weekRep ranges, weekly sets, training frequency and splits.
- How to use an InBody result to bulk, maintain or cutBody fat percentage, skeletal muscle mass and how far to trust them.
Tools and method
- Estimated 1RM calculatorEpley and Brzycki formulas in kg or lb, with a percentage table.
- How ArchiFit worksThe exact rules behind each next-set suggestion and the 8-week analysis.
General fitness information, not medical advice.