What after utlimate strength?

🇬🇧 English speaking Forum Training Q&A
1

hello people!
i am 10 sessions away from finishing my first ever strength training
what do people typically do? do they continue ? or do they switch ?

or do they take a break from the app and practice freely?

does freeletics take into account the previous training once you start a new one?

thanks

2

I did Ultimate Strength twice now, and I start to question if it really works for me. I got stronger and start to see the difference, but my goal is to gain muscle and not lose weight, since I am already slim.

What bothers me with the journey are two things:

  1. The huge number of repetitions instead of doing fewer repetitions with higher weights. Doing 40 squats with four other exercises in between instead of doing 8-12 with real high weights somehow feels “wrong”. I mostly feel exhausted afterwards because my pulse is on maximum for minutes instead the muscle being at its limit.
  2. Another issue is, that I sometimes don’t see exercises for targeting certain muscles for weeks. My last biceps/hammer curls appeared a month ago – while I get some sort of shoulder presses and handstand holds every single time. As a result, I feel my arms are falling far behind in terms of definition and strength compared to my shoulders.

Overall, the journey works and probably all muscles are somehow targeted – even though for many it’s indirectly. However, in terms of gaining muscles, it somehow feels ineffective since it emphasizes a high heart rate due to endless repetitions instead of bringing my muscles to its limits.

I will probably try the dumbbell journey next, but if the coach follows the same logic (high repetitions and weeks between seeing certain exercises again), I will just switch to my own fullbody training plan.

3

From what I read many people stick to a journey they’ve found worked well for them. I kept switching all over until I landed on Ultimate Strength, and am near the end of it a third time. I’ll keep doing it for now.

If I remember correctly, Freeletics only takes into account your feedback on and trainings of the journey you’re currently doing. If you finish the Ultimate Strength journey and start it again, only the workouts and feedback you give after you started it again will be considered. That’s what first phase “Assessment” is for in the journeys.

4

hello.

i hear you. i have the exact same issues. there is no focus on arms and even shoulders in strength training. and i am also thinking of starting dumpbell joourney. as it might be more of strenght training than cardio + strength in current journey.

5

hello

so freeletics asses you in the start of every journey.. hmm.. not sure if its good or bad :slight_smile:

6

I think Ultimate Strength behave differently to the other journeys, similar to Ultimate Burn. It uses your prior training as well, and that’s why it doesn’t ask for your max weight at the start

7

Hi @TheMaverick There is always an assassment week at the beginning of a Journey, but your progress in skills (e.g. Pullups, Double Unders, Handstand Walk and so in) will still be considered. So there is no beginning from scratch.

8

Hi! The Dumbbell Journey definitely has a much stronger focus on arms and shoulders than Ultimate Strength.

The main drawback is that it only uses dumbbells and a bench—no pull-up bar, wall, or skill progressions. However, if you have a good selection of weights, the periodization is great: it starts with moderate volume, shifts to heavier weights with lower reps, and finishes with a high-volume phase that really tests your cardiovascular endurance.

Keep in mind that Freeletics doesn’t really have a pure hypertrophy or strength program—every Training Journey is more of a blend of different fitness qualities. Even Barbell Gain includes exercises like thrusters and sumo deadlift high pulls that are very cardio-demanding.

Have you tried Ultimate Strength while exclusively selecting ‘Traditional Strength’ as your session focus? Make sure to set your session duration to at least 45 minutes, too—anything less and the Coach just defaults to circuits.

10

Hi @Asgaros, Ultimate Strength assigns strength workouts based on the equipment you have available. If you have a barbell setup or a range of dumbbells, make sure you select “Traditional Strength” under Coach settings → Activity, and set your session duration to at least 30-45 minutes. Your sessions should then shift towards heavier weights with fewer reps, and you should get more focused lifts. Let me know how it goes once you give it a try!

11

I have already configured it like this from the beginning unfortunately. Not sure what makes the reps go up like crazy. :sweat_smile:

12

Could you share your user ID via DM and send me a screenshot of the session that you think it’s very high reps?

13

i also have too many reps like 15 or 30 in accessories set. i think its a feature and not a bug ? :slight_smile:

14

yes i am only doing trad strenght and running one day a week. its working well but no focus on arms and shoulders untill 2 days ago :slight_smile: now i see more and more biceps (no triceps) .. i am filling the gap myself. thanks for a good explanation