Features

By implementing important scientific strength training theories and principles, your training will become both effective and fun.

Strength Standards

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.

Level

The Strength athletes level is a product of your one repetition maximum (1 RM) in a given exercise combined with your body weight or weight class.

Body Weight

In general, the heavier you are the more absolute strength you can develop, which means that a heavier lifter can lift the heaviest weight.

Height

Lifting weights involves applying force against a resistance. The amount of force you apply over a given distance shows us just how much work you have done.

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.

Age

Someone who is in their 20’s will have a better potential to lift heavier and respond better to strength training in general, compared to someone in their 50’s.

Dominant Muscle Fiber Type

Fast-twitch muscle fibers generate more power and strength but fatigue much faster and require more time for recovery. Slow-twitch muscle fibers can sustain activity for longer periods.

Experience Bank

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.

Test Exercises

Each program has one or several test exercises, and each test exercise has an Experience Bank for men and one Experience Bank for women.

The Results

By completing the pre- and post “as many reps as possible” (AMRAP) test set in the test exercise, we can calculate your 1 RM, level and percentage increase or results.

Variables

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.

Mirror Athlete

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.

Responsiveness

The Strength Athlete log in profile will display how well you responded to the completed program compared to the other Strength Athletes.

Guidance

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.

Auto Regulation

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.

Fatigue

The predetermined weight increased from session to session is not always doable since it does not take into account your current shape, degree of readiness, stress and sleep level.

Load Progression

Autoregulation is a very useful system that automatically individualizes load progression and allows you to train with higher loads on days with low fatigue and vice versa.

Training Log

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

RTF are based on how many repetitions are remaining at the completion of a set and adjusts load automatically to match athlete capabilities on a set-to-set basis.

The RTF Scale

The RTF scale is rated from zero to ten, and measures the feeling of effort, strain discomfort, and/or fatigue experienced during resistance training.

Individualization

Autoregulation not only individualizes week-to-week progression, but it allows for different days within a week to be progressed individually.

Program Designs

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.

Volume

Volume is the same as reps x sets and can be measured by total reps per muscle group per week. Volume can also be calculated as reps x sets x load, which is called volume load.

Intensity

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

Frequency is how you spread volume and intensity across a training week. Frequency can be measured by training sessions per body part per week.

Progression Strategies

Volume, intensity and frequency are all interrelated and affect one another. The Program Designer can choose between volume-, intensity- and/or frequency- progression strategies.

Periodization Models

The manipulation of volume, intensity and frequency over time, can be done by utilizing periodization models like linear-, wave loading-, block-, and undulation- periodization.

Rest Period

Rest period between sets is measured in seconds and minutes. A short rest period for example is 30 seconds and a long rest period could be 4-5 minutes.

Exercise Selection

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.

Tempo

E.g. “3-0-2-1”, means 3 seconds lowering the load (eccentric), 0 seconds in the bottom position (stretch), 2 seconds raising the load (concentric), and 1 second at the top position (peak).

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Strength Athlete

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!

Program Designer

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!

Personal Trainer

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.