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muscular endurance repetition progression

v1

A multi-week protocol designed to systematically increase maximum repetition counts using periodized volume and load management.

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endurancehypertrophycalisthenicsprogression

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install muscular endurance repetition progression and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

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Procedure

  1. Baseline Assessment (Week 1)

    • Use get_user_history to identify the user's current maximum repetitions for the target exercise.
    • If unknown, instruct the user to perform a maximum repetition test to failure.
    • Use compute_one_rep_max to estimate the user's 1RM based on their current rep max if the exercise involves external load.
    • Define the "Target Goal" (e.g., 30 pull-ups or 50 push-ups).

  2. Phase 1: Accumulation (Weeks 2–5)

    • Focus: Increase total weekly volume through sub-maximal sets.
    • Intensity: Set load to 40–60% of estimated 1RM.
    • Volume: Target a total weekly volume of roughly 3x the desired single-set target goal.
    • Structure: Use create_workout to schedule 2–5 sessions per week depending on experience level.
    • Distribution Protocols:
      • Cluster Sets: Break sets into smaller chunks with 15–30s rest.
      • EMOM: Perform a set number of sub-maximal reps every minute for 10–20 minutes.
      • Descending Ladders: Schedule sets with decreasing reps (e.g., 10, 9, 8...) to accumulate total volume without reaching early failure.
    • Progression: Increase total weekly volume by 5–10% each week using update_workout.

  3. Phase 2: Intensification (Weeks 6–8)

    • Focus: Transition volume into longer, more specific sets.
    • Rest Intervals: Strictly enforce short rest periods of <90 seconds.
    • Volume Redistribution: Use update_exercise to reduce the total number of sets while increasing the repetitions per set (e.g., moving from 10 sets of 5 to 5 sets of 10).
    • Tempo: Incorporate slow eccentrics (2–4 seconds) in early sessions of this phase to increase time under tension.

  4. Taper and Testing (Week 9+)

    • Taper: Create a deload week by reducing total volume by 30–50% while maintaining intensity to recover from accumulated fatigue.
    • Realization: Schedule a final "Max Attempt" session.
    • Evaluation: Use get_user_history to compare the final attempt against the Week 1 baseline and the Target Goal.

  5. Safety and Adjustments

    • Monitor for recovery; if performance plateaus, recommend a strength foundation day (1–5 reps at 80% 1RM) to reduce the relative intensity of high-rep work.
    • Ensure all movements are tracked using complete_exercise to update historical data for the next cycle.