Track Your Strength Training Progress

Hi! I’m your AI Coach. I can analyze your training data, recovery, and nutrition. What would you like to know?

For an intermediate lifter training 4×/week, I’d recommend a balanced upper/lower split: 2 upper, 2 lower, 1 arms + weak points. Aim for 10–16 working sets per muscle group weekly, distributed across 2–3 sessions.

Prioritize sleep (7–9 hrs), 35–40g protein per meal across 4 feedings, and light mobility work. Avoid “extra” sessions — they erode your next workout’s output by 15–20%.

I see your overhead press has been stuck at 47.5kg for 3 weeks. Let me help you break through.

Three likely culprits: insufficient frequency (1×/week is below optimal), missing triceps accessory work, and fatigue from bench press the day before. Try adding 2 sets of close-grip bench or dips on a separate day, and consider switching OHP to twice weekly with lighter loads on day two.

Drop to 80–85% of your working weight (~38–40kg) for 3×5–8. This is technique + volume work, not a strength push. After 3–4 weeks, the extra frequency alone typically unlocks 2.5–5kg progress on your heavy day.

Your training volume looks solid. Let’s talk recovery — it’s usually the missing 20%.

Research consistently points to 7–9 hours as the optimal range for hypertrophy. Below 6 hours, testosterone drops 10–15% and protein synthesis is impaired. Consistency matters more than the exact number — aim for the same bedtime ± 30 min, even on weekends.

Compensate with a 20–30 min nap before 3pm (no longer — you don’t want to affect nighttime sleep). Also prioritize sleep extension on weekends: even 30 extra minutes per night shows measurable recovery benefits in studies.

Looking at your goal of gaining 4kg over the next 3 months, let’s dial in your nutrition timing.

The “anabolic window” is wider than gym lore suggests — you have roughly 4–6 hours around training. But for optimal results: 1.6–2.2g/kg protein daily, spread across 3–4 feedings of 0.4–0.5g/kg each. Pre-bed: 30–40g slow-digesting protein (casein or Greek yogurt) supports overnight repair.

For strength training, carbs around the workout improve performance by 5–10% in most lifters. Aim for 0.5–1g/kg carbs in the 2 hours pre-workout, and the same again post-workout. On rest days, total daily carbs can drop by ~30% without affecting recovery.