Procedure

1. Assess Current Volume Load:

   • Call get_user_history and analyze_training_history to determine the user's current sets per muscle group per week.
   • Identify if the user is within the 10–20 set "optimal hypertrophy" range.

2. Audit Per-Session "Junk Volume":

   • Review current workout structures using list_workouts.
   • If any single session exceeds 8–10 sets for a specific muscle group, use update_workout or move_exercise to redistribute that volume across 2–6 sessions per week to maintain set quality.

3. Account for Synergist Overlap:

   • Evaluate indirect volume (e.g., triceps work during bench press).
   • Reduce isolation sets for smaller muscle groups if heavy compound movements are already providing significant stimulus, ensuring the total doesn't exceed the user's recovery capacity.

4. Manage Systemic Fatigue via Step-Loading:

   • For the start of a new block, set volume at the user's Maintenance Volume (MV).
   • Use update_workout to incrementally increase sets (e.g., adding 1–2 sets per muscle group) each week as the user progresses toward their Maximum Recoverable Volume (MRV).

5. Implement Fatigue Recovery (Deload):

   • Monitor for fatigue markers (decreased performance, joint pain, poor sleep).
   • When a deload is required, use apply_deload_template or manually update_workout to:
     • Reduce total sets by 30–50%.
     • Maintain the current load (intensity) on the bar to preserve neuromuscular adaptations.

6. Optimize High-Volume Sets:

   • If the user is struggling with metabolic fatigue during high-volume blocks, suggest rest redistribution (cluster sets) with 15–30 second breaks between reps to maintain tonnage.

7. Documentation:

   • Use create_note to log the current phase of the mesocycle (e.g., "Week 3: Incremental Loading") to track progression toward the next deload phase.