Mar 20, 2025 - Luke WhitburnA unique feature for the MuscleSquad Training App is our HITS and heatmap section. This tool allows you to track the volume of each muscle group trained, helping you identify whether you’re overtraining or neglecting certain areas.
In this guide, we’ll run through everything you need to know about this feature and how it can help you build your perfect physique!
Heatmap and bar graph
We provide two powerful visual tools to track your training volume.
Heatmap. A muscle map to highlight the areas you’ve been training most. Darker areas represent frequently trained muscle groups, while lighter areas indicate those that need more attention.
Bar graph. For those who want more detailed insights, the bar graph breaks down each muscle group’s activity score. This helps ensure you’re hitting all key areas for balanced muscle development.
Tracking progress over time
It’s important to understand your training over different time frames — this is essential for a successful long-term progression. The HITS section allows you to analyse your workouts over multiple time periods:
Last 7 days — short-term goals
Ideal for those without a fixed routine or weekly split. This view helps you identify muscle groups that haven’t been trained recently so you can plan your next workout accordingly.
Last 30 days — monthly adjustments
Over a month, you might notice imbalances in your training. If some muscle groups are falling behind, use this data to tweak your workout plan. For example, if you’ve been focusing too much on chest, swap a few exercises to include more back training.
Last 90 days — comprehensive analysis
By looking at your past three months of training, you’ll see clear patterns in your muscle training. If you’re overtraining certain muscles (hello, chest day) and skipping others (leg day, anyone?), it’s time for a change. Every 8-12 weeks, adjusting your weekly split based on these insights will help you stay balanced.
Last 365 days — long-term goals
For those focused on yearly progress, this section ensures all muscle groups are developing evenly. If your training has been inconsistent, this tools helps you correct your course for future gains.
Avoiding overtrained and undertrained muscles
The HITS and Heatmap feature helps ensure balanced muscle development, preventing both overtraining and neglecting key areas. It’s important to remember that muscles often work together. For example, a bench press primarily targets the chest, but also engages the front delts and triceps.
However, not everyone has the same goal of training all muscle groups equally. If you’re focusing on specific muscle development, this feature ensures you’re hitting the right areas efficiently.
Why you might prioritise certain muscles
Competitions
If you’re training for powerlifting or bodybuilding events, you may need to specialise in certain muscle groups — such as the Big Three Lifts: Bench Press, Deadlift and Squat. The HITS feature helps you hit each individual muscle for peak performance.
Sports-specific training
Athletes in different sports prioritise different muscle groups. A runner or football player may focus more on legs — so if they are strength training too, they may exclude legs from their program. This is the same for a boxer who will effortlessly train shoulders and arms, so they may stick to more lower body exercises in the gym.
Training for personal goals
Some people train for aesthetics, others for strength and some simply for enjoyment. If your focus is on upper body gains or lower body development, tracking your workouts is still essential for progressive overload and muscle growth.
How to plan your workouts using the heatmap
Now that you’ve identified which muscles need more attention, it’s time to look into your workout plan.
- If you have some muscles that are being overtrained, replace them with another muscle you’re undertraining.
- If reviewing the last 90 days or 365 days, decide whether to gradually incorporate weaker muscle groups or focus intensively until they match your other muscles.
- Once all your muscles are balanced, structure a split to maintain even development.
Ready to take your strength training to the next level?
With the MuscleSquad Training App, you can track, analyse and improve your workouts like never before.
Download the app today and start your training journey! 💪
