Introduction
Thank you very much for your purchase! You own now the first app that is able to provide you with a perfectly balanced and individualised personal training plan adjusting automatically to your body. I wrote this app because of being tired to watch all these apps trying to sell standard training plans to user for much money and with promises they cannot hold. So my question was: Is there a way to give you the best possible training plan which fits YOU perfectly and adjusts automatically to your needs? The answer is YES!
The problem
The answer to the problem why there are so many different training plans which are not working is very simple. No two people are the same Our goals are different, and the circumstances in which we live our lives are different. For these simple reasons there is no perfect plan to suit any two people exactly, not alone everyone. If you try to copy a training plan from a pro or even superstar you will fail badly. You get stuck to a training system and it can work, but is not guaranteed that it will work for you!
How to solve this dilemma?
If you can afford you could get a personal trainer who is reliable and you trust in. And you really should do this if you want to get pro or trying to go to contests etc. Normally, we try to create a training plan that best fits our needs and lifestyle. We try to estimate how often we should or can go to the gym and what muscle groups we need to train. This might sound straightforward enough, but in reality it is far from it!
Splitting
You can train the whole body in one session and do the same the next session again. Sessions are very long, you cannot concentrate on individual parts of your body. You can do this maximum two times a week otherwise you get into overtraining.
To chose from the thousands of training plans on offer is virtually an impossible task. Straight away, even by following a two-day-split training programme, you are already faced with problems: Which muscle groups are best to train and in which order? Upper body, lower body? Push, Pull? Going heavy or light? On Monday and Thursday or one on Monday and then again on Wednesday then Thursday? You see already with a simple two-day-split training you are encountering problems where you will have to dive very deep into the matter to solve correctly for your individual needs! Now image a tree-day-split or quite common four-day-split?
All these training plans try to solve the questions, when and what is needed to be trained and how can I optimise them to fit them best to my constitution.
Regeneration
Does your live-style allow you to go to the gym whenever you desire? Do the exercises you do always keep you motivated and bring about optimal results? If your answer is NO, then you have the wrong training plan. Choosing the wrong training plan can not only leave you bored but can also lead to under or over-training. The wrong training plan will simply leave you frustrated and possibly injured.
Solution
Formerly you only had the possibility to use paper and pencil to track your progress, to log your training sessions etc. In these wonderful times where you are wearing super-computers right in your pocket you have much more possibilities to solve your problem. But what is being done with these unbelievable power? They are copying stupid fixed training plans on them and instead of using a pencil to fill them out you use nowadays your finger tip. Wow :-)
This app is deliberately kept simple. First, rid yourself of the idea that there is a perfectly fixed training plan for you. Second, it is very exhausting to do logging without real sense if I don't see progress because your plan is not working as expected. So there is no logging of your long time progress because you see in the mirror if something happens!
In the app you have all your main muscle groups listed. If you train in your gym you simply log the time for each muscle you trained satisfactorily (you can do also after gym oder whenever you want :-). The app keeps automatically track of your regeneration time and shows you when your muscle is ready to be trained again. Yeah it’s that simple. And it solves automagically all the problems with fixed training plans.
So how does this work?
In the app settings you will only have to set ONE important parameter: the overall regeneration time of your muscles. This is an custom number and you will can find out by yourself what fits best for your body. A standard value is being said is about two and a half day for a muscle to regenerate completely. That means you really should not max power this muscle within these time span to prevent overtraining or getting hurt on a long run. So you will have to experiment a little bit with the time. Try out by doing a hard training and then check when you think personally that you can now do the same hard training again. Don’t take care about that you are currently at work and it would not be possible to train now. ;-) It’s only to get the correct regeneration time. YOUR regeneration time.
The regeneration time can also vary in time! For example if you are very stressed at work, or you are getting ill or so, then the time will be larger. In these cases simply go to settings and readjust your regeneration time. The app calculates automatically with the new condition. If you feel uncomfortable with the setting, adjust until you feel fit again to do a 100% percent training. The app does no logging so you are free to just play around with values and times to get them fit perfectly to your needs.
After you have set some training dates and your regeneration time the app now shows you for each muscle individually when it is possible to train it again! This has several benefits:
- I know now exactly which muscles I can train today
- I can choose the exercises which fits best for the muscles I have to train
- Training is not boring because EVERY TIME you enter the gym, your exercises will vary.
- I know the optimal time for the optimal exercises
- I recognise the necessary regeneration time for fast muscle growth.
- I prevent getting stuck, frustrated and injured.
- I no long have to pay for training plans which are not working
- I will recognise which exercises work best in combination
- I have no more need for intense logging to keep the app working and useful
Exercises
The app will help you choosing the right exercises for you in a learing process, because you will avoid doing exercises in gym where muscles are included you already have trained. And you will think about what other muscles a certain exercises is training additionally so you can log correctly into the app and to prevent overtraining. For example a deadlift is not only training your back muscles. You will get a much better feeling for all exercises which is very important if you want to improve effectiveness of your training session. That means you not only will experience a better and satisfying training it will also make you much smarter and more responsive to your own body needs. Update the last training date of the muscle as soon as you think it is 100% depleted. That can be after only one exercise or after two or more seldom three, depending on how intense you like or are able to do your training.
The app
Usage is very simple, on the body view you see a front and a rear view of the muscleman, that is you :-) You can swipe left and right to get into the details for the front and rear part of the body. Here you tap on a muscle and a time picker pops up where you choose your last training date for this muscle. The picker sets time per default to now so you can quickly update every muscle individually. If you close the picker you will see the muscle updating its color! An intense pure color means the muscle has been trained and should not be trained again. If time goes on you will see the color vanishing depending on your regeneration time you set in the app settings. If the muscle is gray again you should train it.
- In the settings section you should choose your regeneration time which is in fact the only important setting you have to do.
- You can set the overall app theme color, too. (To fit the app to you current outfit in gym for example ;-)
- And you can set which of the front and rear muscles you want to be displayed in muscles detail views of the app. This is to make it easier for you if you don’t want to log time for really every single muscle, but you can do it of course!
In the gym just do what you like and log the time in the app. On the middle screen you can see which muscles are missing training ordered by time in hours at which they should be trained again. Train them if possible. Log time… Repeat.
You are now totally free in your exercises, never being stuck to a boring sub-optimal and fixed training plan and you now know you are being trained to your maximum!
So have fun and grow!