We've already implemented level 2 workouts inside the app.

This week, we're starting to implement a new feature that will let you know when it's time to level up your workouts. It's a "My profile" screen that shows you how fast you're making progress across all your exercises. On that screen, you'll see a chart with your average 1RM progression for all exercises you've trained at least 3 times over the last 4 weeks. When that progression is slower than 2%, the app will recommend you move up to level 2 workouts automatically. In other words, when your progress slows down, you need change, and the app will tell you exactly what to do, like a good personal trainer would.

As a side bonus, on your "My profile" screen, you'll also be able to chart your progression for each individual exercise over 3 months, 6 months, 1 year, or all time (this feature was voted for a lot as well).

I'll update you here as soon as it's released.

Cheers!

Dr. Carl Juneau

Note to team:

1 set at 50% of today's weight (same reps as today's first set)
30 sec rest
1 set at 75% of today's weight (same reps as today's first set)

60 sec rest

This new feature is now available in beta. Should be out in public next week. I'm marking it as "Completed."

Posting this for Marc David:

Whatever workout I pick, let's say the 3 Day Full Body... as it stands now, the app does a nice job of reminding me it's time to workout.

However, if I take a week off.. or more...

I'd like to know my "trainer" knows the timeframe of my last workout and will auto-adjust so I don't start off like a race horse right out of the gate.

For example.. if I take a week off.. it might see it's been a while since my last workout and adjust.. 60% recommendations?  

If I take a week off, I don't start my workouts exactly where I left off.

Am I making sense?

Got it. Seeing how this idea has gotten a lot of +1s, it should be implemented pretty soon. I'm marking it as "Under review". I'll keep you posted. Thx!

Interesting, thank you for that suggestion.

Just to be clear: reps undulate between 4 and 12 inside the app (following DUP). For more info on DUP, check out: http://drmuscleapp.com/news/build-muscle-faster/#1.

So, you'll be doing sets of 4-6 from time to time already.

Interesting suggestion Marc. Thank you. I like it.

For now, you'd have to create a custom workout with that exercise, or exit your workout and go to the exercises section to perform just that one. But that's a hassle compared to you suggestion to swap, which would make it much faster. Love it.

We've updated the 1RM formula inside the algorithm last week. So if you haven't done that exercise since the update, yes, it's a quirk of the algorithm.

To override the deload:

1) Go to your history (Home > Workouts (top) > History (bottom left))

2) Find the workout that triggered your deload

3) Delete that exercise in that workout

4) Enter that exercise again today in the app, but enter 6 sets of 9 reps (instead of 8) at 25 kg

The app should record that your 1RM has increased, and you won't get a deload.

Another option is to simply do more reps / add weight on your next workout with that exercise, hence "manually" ignoring the deload the app is recommending. The app will adjust on your next workout.

I realise this is a bit of a hassle, but we had to update the 1RM formula to improve the app. We're in early access and we improve the app often. Soon enough, the app will be more stable and these quirks won't happen.

I appreciate your patience and thoughtful comments. Thanks!

This feature is now one of the most popular :)

So, I'm marking it as "Planned".

For now, here's how you can do drop sets with the app:

If the app says to do 2 sets, and you did this:

Set 1: 20kg for 10 reps followed by 10kg for 10 reps and then 5kg for 10 reps

Set 2: 20kg for 10 reps followed by 10kg for 10 reps and then 5kg for 10 reps

You would enter:

Set 1: 20 kg for 10 reps

Set 2: 20 kg for 10 reps

That's it. Don't write your drop sets down. It doesn't actually make a difference, because drop sets do not influence your progression inside the app and its recommendations.

On your next workout, the app will recommend another top weight in another rep range. You can drop that weight at your leisure.

I realise you're not recording your drop sets in your history, so this solution is far from perfect. We'll fix that when we implement the drop set feature. But for now, the training effect will be the same.

Good idea. I like that. I'm marking it +1.