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The plan generator creates muscle-building plans 100% tailored to your needs.
You determine how often and how long you want to train and which muscles your plan focuses on. You can also specify what equipment is available to you, so you can use the app without a fully equipped gym.
In total there are well over 1,000 quadrillion input combinations on which your plan is based.
Our training philosophy is based on the latest meta-analyses and literature reviews in exercise science.
Of course, you can customize your plan as you like or create one from scratch.
For every set, we give you a precise recommendation of how much weight and how many reps to go for. This guarantees long-term progression!
To do this, our algorithm analyzes your performance in past sessions as well as the current one.
Even advanced athletes love this feature and we continuously get messages from users who were pushed to unprecedented levels of strength.
Your progress can be displayed graphically. This motivates and helps to optimize your training by recognizing correlations between certain parameters and your progress.
For example, you can have one chart show how many chest sets you performed in the last 3 months and another that shows how your bench press performance has increased.
You can add charts for following parameters:
10RM, weight, reps, RIR, number of sets, volume
Reps, RIR, number of sets, volume
Reps, RIR, number of sets, volume, number of workouts, training duration
Weight, body fat percentage, circumferences
In the exercise evaluations, we explain how good an exercise is for muscle building. Amongst other criteria, we consider the range of motion and how stable the exercise is.
An exercise has full range of motion if the target muscle is under high tension throughout its entire range of motion. For example, when performing a barbell bench press, the chest is only under high tension in part of its range of motion. There is no tension during the lower part (because the torso is in the way of the bar). Also, there is no tension during the upper part (because the arms cannot be brought together).
An exercise is very stable when the target muscles are the limit and not the stabilizing muscles or coordination skills. For example, the leg press is a very stable exercise and lateral crunches on the exercise ball are not.
If you want to optimize your training even further, you can periodize your plans, track RIR, and schedule deloads.
Periodization is the deliberate manipulation of training parameters such as number of sets and level of effort (RIR) over the course of a training cycle. The goal is to better manage the emerging fatigue and thus accelerate muscle building. Especially among advanced athletes, periodization is increasingly popular.
A common approach is to steadily increase number of sets and level of exertion for 4 weeks and then take a deload in the 5th week. In this last week, the load is greatly reduced so that the body can recover from the accumulated fatigue. Afterwards, the next cycle can be started with full energy.
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