Personal Trainer Tests ChatGPT’s 4-Week GVT Program with Surprising Results
In a recent exploration of technology’s impact on fitness, a personal trainer evaluated a four-week program designed by ChatGPT based on the German Volume Training (GVT) method. This review not only highlights the program’s effectiveness but also sheds light on the ongoing conversation about the role of artificial intelligence in personal training.
The trainer, who writes for Tom’s Guide, sought to assess the feasibility of using AI for workout programming. With personal training fees on the rise, many fitness enthusiasts are turning to accessible tools like ChatGPT to create their exercise regimens. The aim was to see if the AI could deliver a comprehensive and effective muscle-building program, specifically tailored to the trainer’s experience and goals.
The GVT method involves performing 10 sets of 10 repetitions for two compound exercises during each session, followed by optional accessory exercises. This approach is designed to maximize muscle growth through high volume and moderate loading, while minimizing time spent in the gym. The trainer provided ChatGPT with specific personal metrics, including a front squat maximum of 35 kg and a bench press maximum of 25 kg, to ensure the program would be appropriately challenging.
The AI-generated program impressed the trainer with its structure and clarity. After a few adjustments to the suggested weights and exercises, the following four-week program emerged:
Week 1:
– Barbell front squat: 21 kg (add 2.5 kg each week)
– Barbell bench press: 15 kg (add 2.5 kg each week)
– Dumbbell Romanian deadlift (RDL): moderate load (add 2.5 kg each week)
– Dumbbell overhead press: 7.5 kg per arm (add 2.5 kg each week)
Week 2:
– Barbell row: 25 kg (add 2.5 kg each week)
– Barbell walking lunges: 20 kg (add 2.5 kg each week)
– Pull-ups: bodyweight (3 sets of 8-12 reps)
– Dumbbell Bulgarian split squat: 2 sets of 12 kg (3 sets of 8-10 reps, add 2.5 kg each week)
The program emphasizes increasing weight progressively—an essential principle of GVT. The trainer noted that maintaining good form is crucial, particularly for the main lifts, which include the front squat and bench press. The front squat, for example, strengthens the legs, glutes, and core while requiring upper body stability.
Despite the effectiveness of ChatGPT’s program, the trainer maintained that no AI could fully replicate the benefits of a human personal trainer. The ability to adapt workouts in real-time, provide immediate feedback on form, and offer motivational support remains unmatched. The trainer reflected on the importance of human interaction in fitness, stating, “We can adjust your program on the fly, switch things up if we think you’re finding it too tough, or push you harder when needed.”
While ChatGPT can generate workouts based on user input, the trainer cautioned that users need to know how to formulate their requests to receive the best possible guidance. The AI’s responses can be limited by the specificity of the questions asked. For example, the trainer queried ChatGPT about tracking progress and received a suggestion for a rep completion tracker, enhancing the program’s usability.
Overall, the trainer found the experience enlightening. ChatGPT provided a solid foundation for a GVT program, suggesting exercises that target multiple muscle groups effectively. The AI even offered to calculate starting weights for additional exercises based on estimated maximums, showcasing its capability to assist users in avoiding burnout.
As the trainer embarked on the four-week program, the emphasis on compound movements, progressive overload, and recovery times was evident. Rest periods of 60–90 seconds between main lifts and 90–120 seconds for accessory lifts were recommended, allowing for optimal recovery and performance.
Looking ahead, it is clear that while AI tools like ChatGPT can enhance the fitness experience, they cannot replace the nuanced understanding and adaptability of a professional trainer. The blend of technology and traditional coaching may provide a promising avenue for those seeking effective workout solutions without the financial burden of personal training fees.
In conclusion, the trainer’s journey through ChatGPT’s GVT program demonstrated the potential benefits of AI in fitness while also reinforcing the irreplaceable value of human trainers. As the fitness industry continues to evolve, the integration of technology will likely play a significant role in shaping workout practices and accessibility.
