Date: 21-01-18  Time: 06:33 AM

Recent Posts

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FAQs / Re: Repeat Phase 1 4 week cycle?
« Last post by Robert Frederick on Today at 03:09:55 AM »
Phase I is meant to be repeated as often as needed, though most people don't need any more than three runs through it.

There are a few options you have if you aren't ready for Phase II yet. My personal preference is just to use a bigger dumbbell for the goblet squats. Those can get fairly challenging because of the awkward weight placement. That really helps you to keep your upper back tight and upright throughout the range of motion. For bench/box squats, I still do those on a regular basis despite having lifted for many years. Load your normal squat working weight onto the bar and try squatting down so that you make only the slightest touch to the bench/box. In order to do that you really need excellent motor control at the bottom position.

So you might consider keeping the exercise selection and just increasing the weights you use. You can do that by increasing the %'s a few notches up and decreasing the reps. Take a look at some of the %/rep combos you did that you liked and try using those.

Another option would be to keep the %'s/reps and swap the exercises like you said. That can also work here. Ordinarily you wouldn't want an overly repetitive routine with a limited selection of exercises. But you'll get back to using some variations once you move onto Phase II. For example, you'll use front squats in Phase II, which help you with your form just like goblet squats did in Phase I.

Pick what you think is going to work best. Phase I as written is a nice starting point but isn't the last word. I've made all the nuts and bolts of it available for you to tweak. Feel free to do so. You can also reset Phase I back to "factory" settings from the app settings if you ever feel like you need to start over.

 

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FAQs / Repeat Phase 1 4 week cycle?
« Last post by williamsburgman on January 20, 2018, 09:30:59 PM »
Just finished the first 4 week cycle of Phase 1, and I am extremely impressed. However, it appears that it now is going back to week 1 and repeating the entire cycle.  I am not sure what benefit I will receive from going back to 1 extremely low weight 20 rep working set of Goblet Squats, or bench squats, when I am already doing the full lift with proper technique. I still seem to be seeing progression in almost every workout, so was thinking it might make more sense to keep repeating week 4 where I am doing all 3 full lifts, or cycle back through week 1 substituting the actual lifts, because I do not think I am quite ready yet for the volume increase that will likely occur in Phase 2.  I am a bit confused, because I thought Phase 1 was a multi month process, but reverting back to the goblets, etc I am having difficulty understanding.  Comments or feedback would be greatly appreciated.
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Have a problem? / Re: Invisible Text when I want to add a exercise
« Last post by Robert Frederick on January 20, 2018, 05:34:35 PM »
I got the report and fixed it, thanks. I'll release the update this week.
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Have a problem? / Re: Invisible Text when I want to add a exercise
« Last post by r8ix on January 20, 2018, 11:39:36 AM »
Yes, I'd noticed this, too, just hadn't gotten around to reporting it yet. Did you report it through the app as well?
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Have a problem? / Invisible Text when I want to add a exercise
« Last post by galle on January 20, 2018, 08:25:37 AM »
Hi there!

I'm quite new to the App and please forgive me if I'm just using it wrong.
When I want to add a execise to my current workout I have this text field and I don't see whatever I write there. So I can't see it if I make a typo.
Do you have the same problem?


And since I'm new to the app and I'm sure I don't use its full potential: Is there something like a beginner guide available?


Thanks

Martin
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FAQs / Re: 1RM's going down
« Last post by Robert Frederick on January 17, 2018, 11:52:14 PM »
so i should look at the "muscle group stress analysis". right now "legs" are the furthest left in the deload zone. so i press "more" and i see that "valves and "abductors" are the furthest left in the deload zone. that means i add calvraisen for 3-5 sets with 10-20 reps with about 0-1 rir and abductor machine for the same set, rep and rir ranges. ist that how i should go about it?

Yes, that's the idea.

I'm also adding a weekly volume analysis to those charts in the next update. You can use it to aim for the best number of weekly sets per muscle group.
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FAQs / Re: 1RM's going down
« Last post by Beat on January 17, 2018, 11:25:22 AM »
I understand, thank you. so i should look at the "muscle group stress analysis". right now "legs" are the furthest left in the deload zone. so i press "more" and i see that "valves and "abductors" are the furthest left in the deload zone. that means i add calvraisen for 3-5 sets with 10-20 reps with about 0-1 rir and abductor machine for the same set, rep and rir ranges. ist that how i should go about it?
or should i go straight to "more"? and see whats in deload there?
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FAQs / Re: 1RM's going down
« Last post by Robert Frederick on January 17, 2018, 12:57:39 AM »
The lower back should be working isometrically in a supportive role. The individual muscle group stress markers only show you work that directly targeted that muscle group. For all the posterior muscles combined, as in the deadlift, you can look at your hip dominant movement pattern stress marker instead.
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FAQs / Re: 1RM's going down
« Last post by Beat on January 15, 2018, 02:19:18 PM »
ok i see the pattern of the weight progression. i have a question about the stress analysis. i did like it says in the info section look at the stress analysis after the main lifts. i see that my arms -> triceps and lower back are in the deload zone but i just did deadlifts. dont they tax the lower back? i did some cable triceps pushdowns and in the next training there is still triceps so i did some dips and they are still in deload. is this a lack of data for the exercises i used or because i used to do more or did i do to little?
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FAQs / Re: Exercising after 4 weeks off
« Last post by Robert Frederick on January 15, 2018, 12:03:15 AM »
The easiest way would be to switch to spontaneous mode and feel things out a bit in the gym for a couple weeks. Do the exercises you'd normally do and work up to some comfortable weights. Make sure you record your best estimates of your reps in reserve (RIR) for each set. After a few weeks you can switch back to the program you were running and your program maxes should have been updated and ready for you.
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