A targeted, science-based training program requires more than just discipline and intensity — it depends on the intelligent management of training volume. MyFitCoach uses an automated volume adjustment system that responds to your individual progress, recovery capacity, and feedback. The goal is to avoid both overtraining and undertraining, break through plateaus, and secure long-term progress.
What does volume mean in a training context?
Training volume refers to the total number of effective reps and sets performed per muscle group per week. It is one of the key levers for managing muscle growth, strength development, and recovery. Too little volume often leads to stagnation, while too much can impair recovery and increase the risk of injury.
Periodization and training cycle structure
MyFitCoach uses a periodized training approach: your plan is structured into cycles, each consisting of four training weeks and one deload week. This deload week serves as a planned recovery phase and is the foundation for analyzing your progress.
Two weeks after a deload, MyFitCoach analyzes your performance development for each individual exercise. It compares the performance in the first two weeks of the current cycle with that of the previous cycle. The basis includes movement quality, repetitions, weight used, and your subjective recovery feedback.
How does the volume adjustment work in detail?
Progress detected: If a muscle group shows progress, the volume remains unchanged. The system recognizes that the current stimulus is effective.
Stagnation or regression: If no progress is detected, the system differentiates:
Volume reduction if recovery feedback is negative (e.g., persistent soreness, fatigue, performance drop).
Volume increase if recovery is good but no progress is visible — indicating the stimulus is too low.
These adjustments are applied intelligently on the exercise level and do not necessarily result in visible changes to the plan. However, significant adjustments may involve new exercises or structural changes.
Training Plateaus: Why They Happen and How to Overcome Them
A training plateau is a phase where no further progress is made despite regular workouts — be it in terms of muscle growth, strength, or body composition.
Common causes include:
Insufficient or excessive training volume
Lack of variation (e.g., same exercises repeatedly)
Inadequate recovery
Nutritional deficits, especially low calorie or protein intake
Psychological factors such as stress or loss of motivation
How MyFitCoach addresses plateaus:
Regular, data-driven volume adjustments based on your training history
Intelligent variation of exercise selection when data suggests it will be beneficial
Targeted adjustment of set counts for stagnating muscle groups without overloading your plan
Important: MyFitCoach follows the principle of training consistency. The goal is to keep your training structure as stable as possible to objectively measure progress. Changes are implemented only when scientifically justified and necessary for progress.
This keeps your training plan efficient, understandable, and geared toward long-term development.
Deloads: More Than Just a Break
Deload weeks are strategically planned periods of reduced training load — achieved by lowering volume, intensity, or both. Their purpose extends beyond recovery:
Regeneration: Muscles, joints, connective tissue, and the nervous system get a chance to recover, reducing the risk of overuse and injury.
Supercompensation: Well-planned deloads promote the supercompensation process, where the body not only recovers but improves its capacity.
Performance evaluation: Deloads mark the end of a training cycle, providing a clean data point for evaluating progress — forming the basis for the next volume adjustment.
Strategic volume control: Based on performance data and recovery feedback prior to the deload, MyFitCoach adjusts volume accordingly — increasing it where stimulus is lacking, reducing it where overload is detected.
In short: deloads are not setbacks, but essential tools in modern periodized training systems. They create space for recovery, stimulus adjustment, and further growth.
Deloads are also fully flexible — you can activate, reschedule, or disable them anytime in your MyFitCoach profile to better suit your needs.
Intelligent Adaptation, Not Rigid Planning
MyFitCoach does not follow a one-size-fits-all method. It is a dynamic system that continually analyzes and fine-tunes your training based on your input and results. Your consistency, recovery feedback, and trust in the process are key.
This approach ensures you are neither overtrained nor undertrained — but steadily moving toward your goals.
Still have questions? Our support team is here for you: support@myfitcoach.de