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Ideas
Single Muscle Group Hypertrophy
I am using this app to help solely with muscle hypertrophy. I would very much like to focus on a single muscle group per day and optimize a workout routine around that. Currently, I know you can choose to work out a particular muscle group, but it doesn’t seem like we can have the AI create a workout routine weekly around hitting a particular muscle group per day. This would be huge for me and I’m sure many, many others.
Answer
only hitting one muslce group per day isn't optimal, studies show we need to hit a muscle 2 or 3 times a day, that's whay the app has
full body
upper/lower
Push/pull/legs
As workouts, if hypertrophy is your main concern you should prefer these type of workouts
Hi Austin. Thanks for your suggestion. Programs like that are definitely popular, so we could certainly addi one to the app.
But as Seppe pointed out, the science says you should train each muscle at least 2x a week for best results. Here's meta-analysis of 10 studies:
Conclusions: When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week.
Source: https://pubmed.ncbi.nlm.nih.gov/30558493/
And another one of 25 studies:
Meta-regression analysis of non-volume-equated studies showed a significant effect favoring higher frequencies, although the overall difference in magnitude of effect between frequencies of 1 and 3+ days per week was modest.
Source: https://pubmed.ncbi.nlm.nih.gov/30558493/
So, if you're training solely with muscle hypertrophy, I would really recommend a program in which you train each muscle at least 2x a week. All our programs do that, fortunately. But if you'd still like us to add a program like you described, please let me know, and we'll do it as soon as your suggestion gets more votes. Only customers get to vote, and we implement suggestions with the most votes first. Thanks!
Hello Carl!
I’m very interested in reading the literature on hypertrophy. I am very keen on everything that Andy Galpin talks about and the research him and his team are doing. I am interested in a workout routine that hits these marks.
Around 15-20 sets a week per muscle group with various exercises in that muscle group.
Go “to failure” on sets. That means 2-4 reps left in the reserve tank, not absolute failure.
2 works outs a month where you go “all out”
2/3 times a week per muscle group
Multi-joint then Single joint exercises per workout.
Hi Austin,
These guidelines definitely make sense and are aligned with that we're doing here at Dr. Muscle. Basically, all our programs follow them.
Depending on your level and preferences, the fully-body, upper/lower or push/pull/legs programs may be the best fit for you. The app should have already recommended the best program and settings for you based on the answers you gave it when you created your account. But you can change it manually anytime by going to Settings > Change program. You can also try Settings > Scroll all the way down > Reconfigure account if you breezed through the setup questions. For more help, please email us at support@drmuscleapp.com.
Welcome to Dr. Muscle!
Carl
Customer support service by UserEcho
Hi Austin. Thanks for your suggestion. Programs like that are definitely popular, so we could certainly addi one to the app.
But as Seppe pointed out, the science says you should train each muscle at least 2x a week for best results. Here's meta-analysis of 10 studies:
Conclusions: When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week.
Source: https://pubmed.ncbi.nlm.nih.gov/30558493/
And another one of 25 studies:
Meta-regression analysis of non-volume-equated studies showed a significant effect favoring higher frequencies, although the overall difference in magnitude of effect between frequencies of 1 and 3+ days per week was modest.
Source: https://pubmed.ncbi.nlm.nih.gov/30558493/
So, if you're training solely with muscle hypertrophy, I would really recommend a program in which you train each muscle at least 2x a week. All our programs do that, fortunately. But if you'd still like us to add a program like you described, please let me know, and we'll do it as soon as your suggestion gets more votes. Only customers get to vote, and we implement suggestions with the most votes first. Thanks!