The app's algorithms for determining your weight, reps, and sets are a bit complex, but act in fairly predictable ways in most cases. For example, weight is increased by a few percentage points each week, and if the next weight increment is outside of that range (like going from the 10lb to the 15lb dumbbells), it adds a rep to each set instead. To determine set numbers, the app takes feedback on how pumped, sore, and beat up from volume you feel and uses that to determine your future volume. For example, if you're getting unimpressive pumps and barely sore at all, and you're rating your workload perception as pretty easy, the app will usually assign you more sets. If you rate your pumps as very good, your soreness as just healing on time, and your workload as pushing your limits, the app is unlikely to change your volume recommendations. If, on the other hand, you are getting amazing pumps, so sore that you can't heal on time, and so much volume you can barely see above water, the app is likely to reduce your future volume. Mind you, it does these calculations continuously, such that every future session is influenced by your past feedback, which means the app is always fine-tuning the weight, reps, and volume to your exact needs! If you ever disagree with its prescription and think you know better in this case, by all means manually add or delete sets!
Articles in this section
- Training While Sick or Missing Days: How to Stay on Track.
- How Does the App Determine When to Add Weight, Reps, and Sets?
- How do I warm up?
- How long should I rest?
- I heard Dr. Mike talk about “____” but this shows “____”
- How should I adjust my starting weight between mesocycles?
- Can I do my exercises out of order?
- What if I’d like to replace an exercise for a session?
Comments
EPIC APP!
I just finished a mesocycle, it seems like the app does not bring my values from the previous meso into the next. I have to put in the weight and reps again like when I first started the app.
Is this correct?
Lets say I am too sore to even attempt a certain exercise that day because I went too hard earlier in the week. What is the appropriate step to take? Do I "end the exercise" and "skip" the sets?
Lets say I am too sore to even attempt a certain exercise that day because I went too hard earlier in the week. What is the appropriate step to take? Do I "end the exercise" and "skip" the sets?
Have you guys considered enabling users to select which increments they have available?
For example, I have some fixed weight dumbbells and some PowerBlocks that are both in kg, but the app is adding 0.5 kg to my goals and I have to round them up or down manually each time.
If there was a User Settings > Dumbbell / Plate Availability option where we could select or deselect increments, that would be amazing! (Maybe you could work some RP exclusive deals for discounts on new gear into there too ;-D )
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