Support Agent
Articles
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What if I fall outside the rep range during the training cycle?
If you fall outside the range repeatedly, the app will either notify you, change your weights so that you’re back in the range, or both. If you prefer to train outside the range and you’re using go...
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What if I miss my target RIR in week 1?
Guessing your RIR can be tough, and nobody gets it perfectly every single time. Just do your best, and the app will adjust your load and rep ranges with its comprehensive algorithms so that you get...
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How many days per week should I choose to train?
Of-course while choosing more days will yield better results and recovery, we recommend choosing the number you are realistically able to stick with. You will get worse results by choosing a trai...
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Why aren’t there more exercises?
Sport science research and practice seems to indicate that 1-3 exercises per muscle group per workout is about as many as most people will benefit from. If you’d like to do more exercises per sessi...
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What should the rep range be?
The most reliable muscle growth seems to come from training with sets between 5 and 30 repetitions, so long as each working (non- warm-up) set is taken close to failure (RIR 4 or less), anywhere in...
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How to warmup and choose your starting weight
In order to find your working set weights, please warm up by following these guidelines, and remember that you only have to use approximate rep max loads, so don't worry about knowing your exact re...
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I train for another sport - how should I incorporate hypertrophy training?
Keep the number of session low enough so that your total weekly recovery is still possible. For example, if you typically train with weights 6x per week but you’re starting some 2x weekly basketbal...
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How do I warm up?
By following the instructions in this brief tutorial video:
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How long should I rest?
After every set, you should rest long enough to: 1.) No longer be breathing super heavy. 2.) Feel mentally strong and ready for another hard set. 3.) Not be crampy in a supporting muscle (like bein...
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I heard Dr. Mike talk about “____” but this shows “____”
When you get into the nitty-gritty of recommendations on how to train, nuance is the name of the game and some approaches will seem different from others. This might even mean that what the app rec...