It Comes Down To Your Goals
Training should prioritize muscle groups based on your needs—whether it’s bringing up a weak point, like lagging arms, or pushing a strength, like a big chest. The app focuses on guiding that priority, not dictating exact rest times. A timer could lock you into a rigid pace when you might need longer breaks to hit a lagging muscle hard or shorter ones for a quick pump—your rests should match your focus, not a preset
It Means Considering Your Training Background And Training Experience
Beginners (Low Experience, Young Training Age):
- If you’re new to lifting—say, less than a year in—you’re still building a base. Everything grows fast at this stage because your muscles are fresh to stimulus. You don’t need heavy emphasis on one body part yet; instead, train everything evenly. Hit chest, back, legs, arms—all the groups—two or three times a week. Why? Your whole body’s a "lagging" muscle group when you’re starting, so spreading the love maximizes early gains without overcomplicating things.
Intermediates (Moderate Experience, 1-3 Years Training Age)
- Once you’ve got some skill and a couple years under your belt, differences show up. Maybe your chest pops but your arms look puny, or your quads dominate while your back’s flat. Here, you can shift emphasis slightly. Your experience lets you execute moves better, so you can target specific muscles without wasting effort.
Advanced (High Experience, 4+ Years Training Age)
- Years in, you’re a seasoned lifter. Growth slows so prioritization gets surgical. Your body’s adapted; some muscles might still lag, while others are near their peak. Emphasize the laggers with more frequency and effort—back twice a week, hard and heavy—because they need the push. Meanwhile, strong groups like legs can coast on less, maybe one session, since they’re close to maxed out. Your skill lets you tweak form and volume precisely, making emphasis efficient.
It is important to note, these years are general guides but not denoting whether you are intermediate to advanced. You can also continue to train and prioritize the full body even if advanced.
For a break down and more information you can check out the video below: