Frequently Asked Questions
What is LiftLab?
LiftLab is a web app for designing custom resistance training programs. It calculates weekly training volume using fractional set counting, focusing on one primary and one secondary muscle per exercise, to help you plan hypertrophy-focused routines with research-backed insight.
What is fractional set counting in LiftLab?
It assigns 1 full set to the primary muscle (e.g., chest in a bench press) and 0.5 sets to the secondary muscle (e.g., triceps) per exercise, simplifying how you plan volume for each muscle group.
How does LiftLab calculate weekly volume?
You input exercises, sets, and reps, and LiftLab tags one primary and one secondary muscle per move. It totals the effective sets (1 for primary, 0.5 for secondary) across your weekly program, showing fractional set volume per muscle.
What does research say about volume and hypertrophy?
Studies like Schoenfeld et al. (2016) link 10-20 sets per muscle weekly to growth, while recent work (e.g., Brigatto et al., 2022) shows gains at 30-45+ sets in trained lifters, highlighting volume as a key driver, though personal limits vary.
Why just primary and secondary muscles?
Using one primary and one secondary muscle per exercise reflects research on main movers (e.g., Wernbom et al., 2007) and key supporters, keeping your program design focused and practical for hypertrophy planning.
Does LiftLab set a volume limit?
No fixed limit, as studies (e.g., Heaselgrave et al., 2019) suggest gains might continue past 20-30+ sets/week. LiftLab lets you design high-volume programs but flags potential fatigue risks, per Ralston et al. (2017), for awareness.
Can I change the primary and secondary muscles?
Yes, you can adjust the primary and secondary muscle for each exercise if you disagree with defaults (e.g., bench press as chest vs. triceps primary) or add custom exercises, ensuring LiftLab aligns with your view of muscle involvement.
How do I design a program in LiftLab?
Choose exercises from our database (or add your own), set your weekly schedule, and enter sets/reps. LiftLab assigns primary and secondary muscles (editable), calculates volume, and saves the program in the URL for bookmarking or sharing.
Can I share my workout programs with others?
Yes, LiftLab saves your program in the URL. Just copy the link and send it to others—they can view or tweak your design instantly without needing an account.
Can I save my workout programs?
Yes, your program is stored in the URL. Bookmark it in your browser or save the link anywhere to revisit or edit later—no login required.
What if I'm a beginner?
Start with LiftLab's beginner templates (e.g., 10-12 sets/muscle/week), rooted in research (e.g., ACSM guidelines), balancing primary and secondary work. It helps you design a solid plan and adjust volume as you progress, keeping it simple and evidence-based.