A personal trainer recently tested the capabilities of artificial intelligence by using ChatGPT to create a four-week muscle-building program based on German Volume Training (GVT). This initiative stemmed from a desire to explore technological advancements in fitness, particularly as personal training costs can be prohibitive for many individuals.
German Volume Training is an intense regimen that emphasizes high volume, requiring participants to perform ten sets of ten repetitions of two primary compound exercises per session. The program aims to facilitate significant muscle growth while minimizing time spent in the gym. The personal trainer, who has a background in weightlifting, sought to evaluate the effectiveness and detail of a program generated by ChatGPT, focusing on using a barbell and dumbbells.
To begin, the trainer provided specific parameters for the program, including maximum weights for front squats and bench presses, while requesting a progressive structure aligned with GVT principles. The AI responded promptly, outlining a program designed to maintain high volume while allowing for progression and recovery.
Evaluating the AI-Generated Program
The initial workout routine consisted of key exercises such as the barbell front squat at 21 kg and the barbell bench press at 15 kg. The program suggested gradually increasing the weight by 2.5 kg each week, ensuring the trainer could manage the load effectively while maintaining proper form. The AI also proposed accessory exercises to complement the main lifts, such as dumbbell Romanian deadlifts and overhead presses.
While the personal trainer expressed satisfaction with the structure of the program, there were reservations regarding the lack of personalized adjustments that a human trainer can provide. The unique ability of a trainer to observe form, modify exercises on the spot, and provide motivational encouragement remains unmatched by AI.
Despite this, the trainer acknowledged that ChatGPT can serve as a valuable resource for individuals seeking affordable workout solutions. The program’s design emphasized the importance of form, recommending a slow eccentric tempo—where the weight is lowered in a controlled manner over 3–4 seconds—to maximize effectiveness.
Results and Reflections
The personal trainer noted that the AI-generated program not only met their expectations but also prompted further insights. ChatGPT offered to track progress and calculate starting weights for additional exercises based on standard strength ratios, facilitating a more structured approach to muscle growth. This feature highlighted the AI’s potential to assist users in managing their training effectively, provided they have a foundational understanding of weightlifting.
While the lack of detailed explanations regarding exercise form was noted, the trainer realized that ChatGPT’s assumptions about their experience level influenced this gap. The program still required users to take responsibility for their training, including recognizing when to increase weights and ensuring proper technique.
In conclusion, the trainer’s exploration of ChatGPT’s capabilities illustrated both the advantages and limitations of AI in personal training. While AI can offer structured programs and guidance, the critical human element of adaptability and motivation remains paramount in achieving fitness goals. As technology continues to evolve in the fitness industry, the balance between AI assistance and personal trainer input will likely shape future training experiences.
