I’ve been training for about two months now with the “Muscle Building with Dumbbells” Journey. Muscle building typically means few repetitions with heavy weights. However, the app often suggests the opposite for many exercises. And that’s even though I didn’t specify any weights in the equipment settings—so the app should assume I have access to all weights. For some exercises, much heavier weights are suggested. But then there are also examples like the ones in the pictures. That can’t be the point, can it?
I’ve also tried adjusting some things manually. But the truth is, I don’t really know which weights and rep ranges are ideal for me. If I did, I wouldn’t need the app.
Am I doing something wrong, or is the Freeletics algorithm just useless? Do you have any tips for me? So far, it feels more like a waste of money if muscle building is the goal.
Hi @ABC123 , I think this is designed on purpose. Muscle building usually means hypertrophy. In order to build mass or train for hypertrophy, you would train with higher reps and lower reps. The short range is usally 8-12 reps but 6 to 20 is also recognised in some studies as contributing to muscle growth and hypertrophy.
The higher the rep the more muscle endurance you are also training, and the lower the range the more power you are training. For example, 1-3 reps would be pure power, 4-7 power with some hypertrophy, 8-9 hypertrophy with some power, 10-12 pure hypertrophy, 13-15 hypertrophy with endurance, 15+ endurance with some hypertrophy.
I am not a professional but the above is my understanding after reading some articles online.
So in regards to your Coach, I’d say this is definitely on purpose, the Coach is training your hypertrophy in the first interval, and your hypertrophy + endurance in the second interval. Both intervals providing great muscle growth stimulation. I think training different rep ranges also contributes to injury prevention.
