MyFitCoach is not designed to create completely custom training plans or splits from scratch. The reason lies in our coaching approach, which is based on a complex, science-backed logic. This ensures that your training remains structured, progressive, and optimally aligned with your goals.
Why We Don’t Offer “Free Plan Creation”
Our goal is to provide you with a training plan that is maximally effective—not just today, but in the long term.
We use an algorithm that continuously analyzes your performance, progress, and recovery capacity, and adjusts your plan accordingly.
From a sports science perspective, the following principles are key:
Progressive Overload – systematically increasing the load to ensure continuous progress.
SAID Principle (Specific Adaptations to Imposed Demands) – your adaptations depend directly on the type and intensity of the training stimulus.
Periodization – planned cycles of loading and recovery to maximize performance and avoid plateaus.
Fatigue Management – optimal balance between training and recovery to prevent overtraining.
If a training plan is created entirely freely, important parameters such as volume, intensity, frequency, or exercise selection can fall out of balance. This can lead to:
Stalled progress
Uneven muscle group development
Increased injury risk
What You Can Still Customize
Even though MyFitCoach controls the overall plan, you have plenty of options for personalization:
Swap exercises – e.g., alternative machine or barbell variations
Adjust rep ranges – e.g., from 8–12 to 5–8 reps
Change the number of sets – increase or decrease based on daily readiness
This way, you stay flexible without disrupting the training logic.
How MyFitCoach Optimizes in the Long Term
If your changes deviate too much from the recommended structure, MyFitCoach will gradually bring the plan back to the optimal balance of volume, intensity, and frequency.
This ensures your training remains effective in the long run—similar to a personal trainer who sets the “big picture” while letting you adjust small details.
Why We Don’t Offer “Bro-Split” Plans
We understand that some athletes prefer to train only one muscle group per session—often known as a Bro-Split (e.g., Monday: Chest, Tuesday: Back, Wednesday: Legs). While common, this approach does not align with our training philosophy and has several drawbacks from a sports science standpoint.
Low Training Frequency per Muscle Group
In a Bro-Split, each muscle group is usually trained only once per week. Studies and meta-analyses show that 2–3 stimuli per muscle group per week are more effective for maximizing hypertrophy in most athletes.
Declining Stimulus-to-Fatigue Ratio (SFR)
According to Chris Beardsley and other training researchers, the first set for a muscle often has the highest ratio of training effect (stimulus) to fatigue. With each additional set in the same session, fatigue rises faster while the added stimulus decreases.
Example:
Sets 1–3: High force output, full motor unit recruitment, maximal mechanical tension → high stimulus with moderate fatigue
Sets 4–6: Performance drops, fatigue rises → slightly less recruitment and mechanical tension
Set 7+: Minimal added stimulus, high fatigue → low efficiency
Motor Units & Mechanical Tension
Hypertrophy mainly results from mechanical tension in muscle fibers and the recruitment of high-threshold motor units. These are most fully activated when training close to failure and before significant fatigue sets in. Too many sets in one session can reduce your ability to maintain high mechanical tension, decreasing the effectiveness of later sets.
Advantage of Higher Frequency
If, for example, 12 weekly chest sets are split into two sessions (6+6), you accumulate more “fresh sets” with maximal recruitment and mechanical tension—rather than many fatigued sets in one workout. This improves training volume quality and often leads to faster gains.
Better Fatigue Management
Distributing volume more evenly throughout the week shortens recovery time and lets you deliver high-quality stimuli more often.
Our approach prioritizes higher training frequency and balanced workload distribution. This means more high-quality sets, better recovery, and sustainable long-term progress—without unnecessary fatigue in a single session.
We respect personal preferences and offer customization options (e.g., exercise selection, set count, rep ranges) so you can express your preferences without compromising training effectiveness.
Your Feedback Matters
We are constantly working to improve MyFitCoach. If you have ideas on how we could integrate a “free plan creation” option without losing quality, we would love to hear from you.
📩 Contact: support@myfitcoach.de
References
References
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697.
Currier, B. S., et al. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: A systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine, 57(18), 1211–1222.
Wackerhage, H., Schoenfeld, B. J., Hamilton, D. L., Lehti, M., & Hulmi, J. J. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1), 30–43.
Enoka, R. M., & Duchateau, J. (2017). Rate coding and the control of muscle force. Cold Spring Harbor Perspectives in Medicine, 7(10), a029702.