By implementing important scientific strength training theories and principles, your training will become both effective and fun.
Strength standards are objective benchmarks that shows how strong you are compared to other Strength Athletes. Strength standards are beneficial when setting goals and tracking your individual progress.
In general, the heavier you are the more absolute strength you can develop, which means that a heavier lifter can lift the heaviest weight.
Waist- to- hip Ratio
Waist- to- hip ratio is an indirect measurement of your body-fat mass. A smaller waist- to- hip ratio and high body weight indicates more muscle mass and a smaller body-fat percentage.
Dominant Muscle Fiber Type
The Experience Bank gathers information about your progress after completing a program. It also guides you to the programs that you will most likely respond to the best.
Each program has one or several test exercises, and each test exercise has an Experience Bank for men and one Experience Bank for women.
Your results are tagged with your individual input variables which affect performance such as level, body weight, height, waist- to- hip ratio, age and dominant muscle fiber type.
Your Mirror Athletes are other real-world Strength Athletes who are similar to you in regard to strength level, body weight, gender, height, waist- to- hip ratio, age, and dominant muscle fiber type.
The Strength Athlete log in profile will display how well you responded to the completed program compared to the other Strength Athletes.
The Experience Bank search site will tell you which programs you most likely will respond to best, based on earlier input from other Strength Athletes with similar traits.
Strength does not always evolve as planned in the Progression Builder, since predetermined programs do not take into account the individual lifter's fatigue level on a daily basis.
By comparing the target reps with performed reps and target reps to failure (RTF) with performed RTF, the load on the next set is either up- or down- regulated.
Reps to Failure
The RTF Scale
After completing programs, the program designs reveals how much (volume) and how often (frequency) you should train, with what intensity (load and RTF), with which exercises and more.
The intensity of load is how much you are lifting (percentage of 1 repetition maximum), and the intensity of effort are how close you are to failure (reps to failure).
Frequency is how you spread volume and intensity across a training week. Frequency can be measured by training sessions per body part per week.
Volume, intensity and frequency are all interrelated and affect one another. The Program Designer can choose between volume-, intensity- and/or frequency- progression strategies.
The manipulation of volume, intensity and frequency over time, can be done by utilizing periodization models like linear-, wave loading-, block-, and undulation- periodization.
Multi- joint exercises are movements that activate several muscles and generate a lot of strength, and single- joint exercises or isolation exercises engage a single muscle group.
Create your profile today and
start achieving your fitness goals.
Find the optimal strength programs for you. Get your results thoroughly analyzed. Read your recommendations. See how well you responded compared to your peer trainees. Learn which program design suits you the best and take action!
Create programs with progressive overload strategies! Get objective feedback on how the Strength Athletes responds to your program through the Experience Bank and subjective feedback through the Users Reviews. Learn and improve!
Interact with your clients! Display your offers and open your Booking Calendar for PT sessions. Let Optimal Strength Gains find the best strength training programs for customers with different needs and goals. Provide your clients with online guidance.