Quick Start Guide

What's a Mesocycle?

A mesocycle is a structured training period lasting 4–8 weeks, divided into phases:

• Intro Phase: Moderate weights to prepare your body.
• Load Phase: Increasing weights & volume to build muscle.
• Peak Phase: Higher intensity, heavier weights, & slightly reduced volume to maximize gains.
• Deload Phase: Reduced intensity & volume to allow recovery before the next cycle.

This structure aligns with your body's natural adaptations, ensuring consistent growth & avoiding plateaus or injuries.

What's RIR? (Reps In Reserve)

RIR measures intensity by indicating how many reps you can still do before failure:

• RIR 0: No additional reps possible.
• RIR 3: You could do three more reps.

Unlike fixed rep targets, RIR adapts daily based on your strength & recovery, optimizing training intensity to avoid unnecessary fatigue or injury.

What's the difference between Muscle Pump & Muscle Workload?

Muscle Pump

• Feeling: Immediate muscle fullness, tightness, or swelling during high-rep or isolation exercises.
• Importance: Indicates effective muscle activation but doesn't correlate directly to long-term growth.

Muscle Workload

• Measurement: Total weight lifted across sets & reps (training volume).
• Importance: Increasing workload over time directly drives sustainable muscle & strength gains.

CheckFit combines your subjective feelings (pump, fatigue) with objective data (weights, reps, sets) to precisely adjust your training.

What is hypertrophy?

Hypertrophy is the scientific term for muscle growth—an increase in muscle size achieved through targeted strength training. Effective hypertrophy training involves three key components:

• Mechanical Tension: Applying progressively heavier loads to stimulate muscles.
• Metabolic Stress: Performing exercises that cause muscle fatigue, enhancing growth signals.
• Muscle Damage: Creating controlled micro-damage during workouts, prompting muscle repair & growth.

CheckFit optimizes these components, structuring your workouts to maximize hypertrophy safely, ensuring consistent progress & preventing plateaus or injuries.

How do I select a warm up weight?

For new exercises, choose very light weights you can easily lift for 15–25 reps:

• Set 1: Very light, 20–25 reps.
• Set 2: Slightly heavier, 15–20 reps.

Warm-up sets should never reach muscle fatigue. Their purpose is to gently prepare your body for heavier lifts.

What are sets & reps?

Sets

• One set is a group of reps performed before resting.
• CheckFit optimizes sets to stimulate growth without excess fatigue.

Reps

• Each repetition should maintain good form.
• CheckFit prescribes ideal rep ranges for your goals—low reps build strength, high reps build endurance, & moderate reps build muscle.

Step 1: Complete Your Profile

Enter your fitness level, experience, & goals.

Step 2: Create Your First Mesocycle

From the dashboard:

1. Select your training split (Full Body, Push/Pull/Legs, Upper/Lower).
2. Choose mesocycle length (4–8 weeks).
3. Pick exercises & set initial weights & rep ranges.
4. Confirm your plan.

Step 3: Start Training

Access daily workouts from your dashboard. Log weights & reps after each set. CheckFit automatically adjusts future workouts based on your performance.

Step 4: Track Progress

Regularly visit the "Progress" tab to view metrics like strength, volume, & consistency. Use these insights to maintain motivation & adjust your approach.