Undertraining
A few sets here and there, then the week disappears. You can't tell if you actually trained — so the next week starts from guesswork.
Optimal workoutApp
Open AppLift what's required.Not less, not extra.
Weeks go wrong in two quiet ways. You do so little that nothing changes. Or you keep stacking sets until you can't recover. Growth lives in the middle — enough hard work to move, little enough to come back next week.
Overtraining
More sets feel like discipline until they aren't. Fatigue stacks, form slips, and you confuse exhaustion with progress.
The useful band
Scientific research says that this band promotes maximum muscle growth.
Too little10–20 sets / Exercise / weekToo much
A log for the middle
Give each Exercise a weekly target between 10 and 20 sets. Count what you did. See what is still left while the week still has time.
Start this week's logOne number per Exercise. One week at a time.