Volume per muscle
Here are 6 months of training. Calculate weekly hard sets per muscle group and tell me where I'm under- or over-volumed relative to current research.
AI for strength training data
Sets and reps without context is just typing. AI is how your training log becomes a coach.
What we’re actually working with
Lifting apps (Hevy, Strong, Boostcamp) export sets, reps, RPE, and 1RM estimates. Most users never analyze it.
Why doing this without a method fails
Apps show graphs of weight per lift. They don't tell you 'you stalled because your sleep dropped 90 minutes the same week your volume jumped 30%.'
The 3-Layer treatment
How the method handles strength training
Layer 01
Research
Have sourced AI summarise the actual evidence on volume landmarks (MEV/MAV/MRV), frequency, autoregulation, and deload timing.
Layer 02
Ledger
Export your training history. Let AI map volume per muscle, intensity, and progress across cycles.
Layer 03
Protocol
Design a 12-week block grounded in your real recovery capacity, not a generic template.
Three prompts you can use today
Paste any of these into the AI chat tool you already use. No setup.
PR pattern
Across 2 years of squat 1RM history, find the training blocks that produced my biggest PRs and describe the volume/intensity pattern.
Deload decision
Based on the last 4 weeks of session RPE and bar-speed self-reports, do I need a deload or am I just having a rough week?
Common questions
Does it work for powerlifting / bodybuilding / hybrid?+
Yes — the prompts adapt to your goal.
Will AI write my program?+
It can — and the course teaches you to verify it against your own data, not trust blindly.
Does it integrate with Hevy / Strong / Boostcamp?+
Anything that exports CSV works.
More on strength training
Everything we’ve published that touches this topic — refreshed automatically as new entries ship.
From the blog
What ChatGPT is good and bad at for mental health support — an honest framework.
An honest framework for using ChatGPT for mental health support: what it is genuinely good at, where it is dangerous, and a four-line script to keep a thread safe. Not therapy. Not nothing.
Three free chat tools, three different jobs
Perplexity for research, Gemini for ledger, ChatGPT for protocol. Why we picked these three, what each is uniquely good at, and what to swap if any of them changes.
The evidence hierarchy we use, and why
The three-tier evidence hierarchy that runs through everything we recommend. Strong, promising, anecdotal — labelled out loud, never hidden, never inflated.
Related topics
AI for Training Load
Use AI to read your weekly training data and your recovery markers together — and stop wrecking yourself by accident.
AI for Stress
Your HRV, sleep, and resting HR already record your stress. AI helps you read them — and design a response that actually fits your life.
AI for Longevity
Skip the guru subscriptions. Use AI to read the longevity literature, your own labs and data, and build a focused protocol that fits your life.
AI for Weight
Daily weight is mostly noise. AI helps you read the trend across months, separate water from fat, and stop reacting to the wrong signal.
Start with 10 free days.
The free 10-day email challenge teaches the same method on whatever data you already collect. No credit card.