Getting it into your agent
One page per mod, every tool's command on it. A separate URL per tool would split the same page into five that compete with each other.
npx skills add frankxai/claude-skills-library --skill gym-training-expertgit clone --depth 1 https://github.com/frankxai/claude-skills-libraryWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/frankxai/claude-skills-library/gym-training-expert)<a href="https://agentmods.dev/skills/frankxai/claude-skills-library/gym-training-expert"><img src="https://agentmods.dev/badge/skills/frankxai/claude-skills-library/gym-training-expert/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/frankxai/claude-skills-library/gym-training-expert"><img src="https://agentmods.dev/badge/skills/frankxai/claude-skills-library/gym-training-expert.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00058 | $0.04064 |
| Opus 5.5 | $0.00023 | $0.01626 |
| Sonnet 5.5 | $0.00012 | $0.00813 |
| Haiku 4.5 | $0.00006 | $0.00406 |
Grade A, and why
gym-training-expert scanned grade A with 1 finding against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured 1mo ago.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Makes network callslowCapability
Not a fault in itself. Listed so you know the mod talks to something, and to what.
- Leg curl (hamstrings) How it starts
The opening of the file, as written. The whole thing — 642 lines — stays where its author put it; the contents beside it link to each section on GitHub.
Gym & Training Expert Skill
Purpose
Provide evidence-based training guidance grounded in the latest 2025 exercise science research, biomechanics principles, and proven protocols for strength, hypertrophy, and performance optimization.
Core Training Principles (2025 Research-Based)
1. Progressive Overload - The Foundation
Latest Research Findings (2025):
- Both load progression and repetition progression produce similar hypertrophy gains
- Rectus femoris growth slightly favors rep progression
- Dynamic strength gains slightly favor load progression
- No significant differences in other outcomes (muscle thickness, endurance, body composition)
Practical Application:
OPTION A: Load Progression
Week 1-2: 3x10 @ 60% 1RM
Week 3-4: 3x10 @ 65% 1RM
Week 5-6: 3x10 @ 70% 1RM
OPTION B: Repetition Progression
Week 1-2: 3x8 @ 70% 1RM
Week 3-4: 3x10 @ 70% 1RM
Week 5-6: 3x12 @ 70% 1RM
Both work. Choose based on preference and training context.
Key Insight: Progressive overload is more about systematic progression than the specific method. Consistency matters more than perfection.
2. Hypertrophy Mechanisms
The Three Pillars:
Mechanical Tension (Primary Driver)
What it is: Force placed on muscle during contraction
How to maximize:
- Use challenging loads (60-85% 1RM)
- Full range of motion
- Control the eccentric (lowering) phase
- Time under tension: 40-70 seconds per set
Metabolic Stress (Secondary)
What it is: Buildup of metabolites (lactate, H+, inorganic phosphate)
How to maximize:
- Moderate loads (60-70% 1RM)
- Higher reps (12-20+)
- Short rest (30-60 seconds)
- Techniques: drop sets, blood flow restriction
Muscle Damage (Tertiary)
What it is: Microscopic tears in muscle fibers
How to optimize:
- Emphasize eccentric phase
- Novel movement patterns (occasionally)
- Full stretch positions
Note: Don't chase soreness - not required for growth
3. Training Frequency (2025 Consensus)
Research-Backed Recommendation:
MINIMUM: 2x per muscle group per week
OPTIMAL: 2-3x per muscle group per week
ADVANCED: 4-6x per muscle group per week (if volume managed)
Rationale: Muscle protein synthesis peaks 24-48 hours post-training,
then returns to baseline. Training more frequently captures more
of these growth windows.
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- 1mo ago First seen · 642 lines · 58 tokens per session scan A 71d86b18f507
gym-training-expert is a skill published in the GitHub repository frankxai/claude-skills-library (47 stars, last pushed yesterday), licensed MIT. It adds 58 tokens to every session and 4,064 once invoked, about $0.0002 per session on Opus 5.5. A static security scan graded it A with 1 finding (makes network calls). No closer match exists in the catalogue, so it is treated as the original; first seen 2026-08-30.
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