Blog
Tips, updates and behind the scenes at RepStack
Pull-ups: progression from 0 to 10 reps
Complete pull up progression guide: from zero reps to 10 strict pull-ups. Step-by-step plan, exercises, weekly schedule, and common mistakes.
Deadlift: technique, variants, common mistakes
Master deadlift technique: setup, bracing, pull mechanics, plus conventional vs sumo, Romanian, trap bar variants and the 7 mistakes that wreck your back.
Bench Press: perfect technique step by step
Learn perfect bench press technique step by step: setup, grip, bar path, leg drive, and the fixes that add 20 pounds to your press without injury.
Cardio and Lifting: how to combine without losing muscle
Cardio and lifting can coexist without killing your gains. Here's how to schedule, dose, and recover so you keep building muscle.
PPL 4 days vs 6 days: which split should you run
Push pull legs 4 or 6 days: how to pick the right PPL frequency based on recovery, schedule, and goals. Real volume math, not generic advice.
Upper/Lower Split: complete programming guide
Upper lower program done right: 4-day template, exercise selection, set/rep ranges, progression, and the mistakes that stall 80% of lifters.
Full Body vs Split Training: which wins in 2026
Full body vs split training in 2026: which builds more muscle, fits your schedule, and actually works long-term. Honest comparison with real numbers.
How long to rest between sets for pure strength gains
Rest time for strength: why 3-5 minutes between heavy sets isn't optional, how it affects your 1RM, and the exact protocol for big lifts.
Rest times for hypertrophy: the science of 60s vs 90s vs 180s
Rest time hypertrophy science: why 60s is too short, 180s is overkill, and the 2-minute rule that actually grows muscle. Backed by Schoenfeld's research.
Fitness Chatbot: 5 practical uses in your daily training
Discover 5 real fitness chatbot uses that save time, fix plateaus, and sharpen your training — from programming to nutrition and recovery advice.
How AI Automatically Adjusts Your Workout Progression
How AI workout progression actually works: the signals it tracks, the math behind weight jumps, and why it beats a static spreadsheet every week.
AI Fitness Coach vs Human Trainer: the 2026 comparison
AI coach vs trainer in 2026: real costs, what each does well, where they fail, and how to pick the right one for your goals and budget.
Nutrition for Lifting: The No-BS Basics You Actually Need
Protein, calories, meal timing... The real basics of nutrition for strength training without the supplement industry hype. What actually matters for muscle growth.
Track Your Activities Beyond the Gym: Why and How
Lifting, running, yoga, swimming... Tracking all your activities in one app changes how you see your progress. Here's why and how to do it right.
How an AI Chatbot Can Improve Your Workout Results
A fitness chatbot connected to your training data can do things ChatGPT will never do. Here's what it actually changes in your workout results.
How to Create Your Own Workout Program (5-Step Method)
Most Instagram workout programs don't work. Here's how to build your own lifting program that fits your level, your equipment, and your actual goals.
AI Fitness Coach: What It Does and Why You Need One
An AI coach analyzes your sessions, weight, and goals to give you personalized advice 24/7. Here's exactly how it works and what makes it different.
AI Workout Recap: How a Chatbot Improves Your Training Results
Your AI coach analyzes every session, gives personalized feedback, and auto-programs the next one. Here's how it changes your progression.
Weight Tracking Done Right (Without Becoming Obsessed)
When to weigh yourself, how to read fluctuations, and why a trend line beats a single number. A practical guide to weight tracking.
Best AI workout apps in 2026: honest comparison
Fitbod, Hevy, Dr. Muscle, Alpha Progression, RepStack — an honest look at the best AI-powered workout apps. Features, pricing, and who each one is for.
Full body beginner program: the most effective routine to start lifting
Full body is the best program for a beginner. Here's a complete 3-day routine with exercises, weights, and how to progress week after week.
Do you need a personal trainer? (or is an app enough)
Personal trainer vs AI workout app: cost, results, and who each is for. We compare both approaches to help you decide.
How to install Repstack on iPhone (and why you should do it before logging in)
Step-by-step guide to install Repstack on your iPhone from Safari. Install the app before signing in to avoid logging in twice.
Beginner's guide: how to crush your first week of lifting (without getting hurt)
Your first week at the gym sets the tone for everything after. Here's how to get it right: exercises, weight selection, frequency, and mistakes to avoid.
Push/Pull/Legs: the split that works for 90% of lifters
PPL is the most popular workout split for a reason. Here's how to structure it properly, adapt it to your schedule, and actually progress.
Rest time between sets: how much, why it matters, and how to stop guessing
90 seconds? 2 minutes? 5 minutes? Optimal rest depends on your goal. What if your app handled it automatically?
Why logging your workouts is the most underrated training hack
You train regularly but don't log anything? Here's what you're missing — and how 30 seconds of tracking per set can change everything.
Timed exercises and rest timers: why your plank deserves better tracking
Isometric exercises like planks are poorly tracked by most apps. Auto-start timers, smart rest periods, and lock-screen notifications change the game.
Working out at home with minimal equipment — the complete guide
You don't need a full gym to make progress. Here's how to build effective sessions with minimal equipment.
Progressive overload: the principle everyone forgets to track
Progressive overload is the key to muscle growth. But without tracking, you plateau without realizing it. Here's how to automate it.
RepStack is in beta — all features are free
We're launching RepStack, the AI coach that programs your workout sessions. During beta, everything is free.