Frequently Asked Questions

MyoAdapt isn’t just another workout tracker. MyoAdapt builds workouts dynamically based on your preferences, ensuring each session is slightly different while still aligning with your goals. MyoAdapt ensures that your training stays fresh, effective, and personalized.

MyoAdapt is not a workout tracker. Unlike traditional tracking apps, it acts as a smart and adaptive coach, designing your workouts based on your goals while making adjustments over time. It’s meant to provide the experience of hiring a premium coach but at a fraction of the price. While future versions may include tracking features, MyoAdapt is currently focused on guiding and optimizing your training rather than just logging workouts.

You can report feedback directly through the app’s home page. This ensures that your input is received and helps you maintain access to beta testing. You can also leave feedback for a specific training session when finishing it.

Yes! You can find an up-to-date list of issues we’re aware of and working on addressing on this page.

Yes! You can find an up-to-date roadmap on this this page.

You can edit your training environments by going to the settings page and selecting “Training Environments.”. You can then select your current training environment when planning your training session.

You can add an injury by going to the settings page and selecting “Edit injuries.”

Yes. MyoAdapt makes it easy to stay on track while traveling. Simply go to Settings > Training Environments and create a custom environment based on the equipment you have available, even if it’s just a set of stairs or nothing at all. MyoAdapt will adjust your workouts and select the most effective bodyweight exercises to fit your goals. You’ll have a complete training plan wherever you are.

Not at the moment. However, we plan to introduce the ability for you to create your own routine in the future.

No, MyoAdapt does not currently support powerlifting-specific coaching, but it is a future mode we are working on. The questions we ask about bodybuilding and powerlifting during your profile setup are to gauge your recovery profile, and do not otherwise affect the workouts you get.

MyoAdapt uses advanced algorithms to select the most effective exercise for your goals, time availability, injuries, all based on the latest scientific evidence. 

MyoAdapt challenges the traditional approach to program design. It leverages the latest scientific evidence along with your preferences to create a truly effective workout, even if it looks different from what you’re used to. The goal is to optimize your progress, not follow convention.

MyoAdapt selects the most appropriate routine for your goals based on factors like your weekly schedule, selected muscle groups, and overall training preferences. As an example, if you’re specializing on a muscle group, MyoAdapt will select a full-body routine to best distribute volume for that muscle and maximise its rate of muscle growth.

A negative weight input is used for weight-assisted exercises, such as weight-assisted pull-ups or dips. It indicates the amount of assistance being applied to reduce the effective load.

MyoAdapt adjusts the order of your exercises based on what is most effective for your goals. It is based on your goals, the exercise’s importance, and the rep range being used. Our algorithms ensure that each session is optimized for performance and progression.

Not at the moment, but this is a feature that will be implemented in the near future.

Not at the moment, but this is a feature that will be implemented in the near future.

MyoAdapt will effectively train all the muscles you’ve selected. Some may not be trained as frequently depending on your preferences, but MyoAdapt’s algorithms ensure they still receive enough stimulus for progress.

Specialization in MyoAdapt means allocating more volume and frequency to a specific muscle group while adjusting the rest of your program to manage fatigue and recovery. When selecting muscle groups to specialize upon, others will be de-prioritized to ensure adequate recovery within your routine. MyoAdapt intelligently increases its training focus while ensuring the rest of your program remains balanced and effective.

The number of days you should work out depends on your goals, schedule, and recovery capacity. MyoAdapt adjusts your training frequency based on these factors to ensure optimal progress. Whether you train two days a week or six, the app structures your workouts to maximize effectiveness.

Some exercises can train multiple muscle groups effectively and MyoAdapt shows the one being targeted for this specific workout. The app’s programming is backed by functional anatomy to ensure every exercise is chosen for a reason.

If you’re getting more sets than you can handle, adjust your preferences (eg: reduce time available for each workout or use easy mode), and consider focusing on specific muscle groups to manage recovery effectively.

If you’re not progressing at all in weight or reps, consider slightly adjusting your training preferences (eg: how many days you train per week) and improve external factors like sleep and nutrition.

If you miss a workout, MyoAdapt will take that into consideration and adapt your program accordingly. Unlike other apps, MyoAdapt doesn’t penalize you for missing workouts.

If your performance is consistently decreasing and you’re unable to hit the targets set by MyoAdapt, it’s likely that you may be training too hard. If this happens for more than a week, consider initiating a deload/recovery week by going into “Settings > Edit Profile > Deload > Answer “Yes” to the final question”.

You can prioritize / specialize on certain muscles by going to “Edit Profile” > “Training Preferences”. MyoAdapt will adjust your program to emphasize those muscles by increasing their training volume and frequency while balancing overall recovery. Since MyoAdapt intelligently plans your workouts based on recent training history, your workouts may look atypical until you’ve adapted to the new preferences.

Yes! The app optimizes your training based on your goal, maintaining muscle during fat loss or maximizing muscle growth during a lean bulk.

Yes, MyoAdapt allows you to train around injuries by going to “Settings” > “Edit Injuries”. The app will adjust your workouts to avoid aggravating the injury while still ensuring effective training. MyoAdapt’s exercise prescriptions are not intended as medical advice; seek professional help if pain persists.

MyoAdapt recommends rest periods based on the latest scientific evidence to ensure the most effective recovery and performance for your workouts.

No, as it stands, MyoAdapt only programs lifting. However MyoAdapt will account for any cardio you do when creating your program.

If your workouts feel too long, go to “Edit Profile” > “Training Preferences” to adjust your time availability. MyoAdapt will restructure your program to fit within your preferred duration while keeping it as effective as possible. If your time availability has changed for a single workout, you can also adjust the time of your workout before planning a workout.

Yes, select “Home Gym” or “Home Workout” and add available equipment. The app will tailor your program accordingly.

The app recommends deload weeks when needed, with reduced intensity and volume to aid recovery. Alternatively, you can initiate a deload/recovery week by going into “Settings > Edit Profile > Deload > Answer “Yes” to the final question”.

No, MyoAdapt is not just a program but a fully reactive system, like a coach-in-your-pocket. It adapts to your progress and adjustments, so it does not integrate with other programs. That being said, you can export your training data into a spreadsheet by going to “Settings” > “Security & Privacy” > “Request account data”.

If you would like to train a muscle less, consider specializing on a muscle.  The lower a muscle is placed in the rankings during specialization, the less it will be emphasised in the training program. Alternatively, you can opt out of training a muscle altogether during sign-up. Go to “Settings” > “Edit profile” > “Training Preferences” to make changes.

Yes, you can use MyoAdapt while traveling. Travel Mode is currently under construction, but you can still train by adding new Training Environments in Settings. This allows MyoAdapt to adapt your workouts based on the equipment available wherever you are. Additionally, you can adjust your currently available training time when starting a session.

Training the same muscle on back-to-back days is fine, but if you absolutely need to, you can always take a day off between workouts. MyoAdapt will adjust your routine accordingly.

If you need more rest days, go to “Edit Profile” > “Training Preferences”. MyoAdapt will adapt your program to fit your recovery needs while keeping it effective.

Yes, MyoAdapt works for everyone, from beginners to experienced lifters. When setting up your profile, you can enable “Easy Mode”, which keeps training more manageable while you get used to everything.

The app uses whatever weight you log. If you enter weight per dumbbell, it will suggest weight per dumbbell. If you log total weight, it will suggest total weight. Just be consistent with how you log, and the app will adjust accordingly.

At the moment, you can’t directly initiate a deload from the main interface. This feature will be available soon. In the meantime, you can trigger a deload by going to your Profile and scrolling to the bottom. In the Deload section, you’ll find the option to manually start one there.
The app takes injuries into account and automatically adjusts exercise selection, intensity, and volume based on what you’ve recorded in your Injuries settings. However, no exercise is inherently dangerous. If an exercise causes significant discomfort or doesn’t feel right, we strongly recommend swapping it out using the built-in exercise swap feature.

MyoAdapt will recommended increasing weight on a session to session basis. A wide range of rep counts can effectively stimulate muscle growth. If you exceed the recommended reps in a set, you can either increase the weight to stay within the target range or continue with the same weight if you prefer.

MyoAdapts provides a variety of rep range recommendations based on your workout habits and priorities for different muscle groups. Since the scientific research supports using a variety of rep ranges to build muscle, MyoAdapt will often recommend a variety of rep ranges when working out.

Additionally, MyoAdapt may recommend a specific rep target and a specific weight when doing an exercise. This is based on your previous performance with that exercise and ensures the challenge is being progressively increased and workouts remain effective.

Finally, MyoAdapt will make predictions on how many reps you may get in your next set based on your performance so far. If you can do more reps than MyoAdapt predicts, at the targeted RIR, feel free to do so. Likewise, if you’re unable to meet the target number of repetitions, there’s nothing wrong with doing fewer reps, as long as you work out to the target RIR.

Yes. Just start the workout, then choose “Skip Session”. It’ll move you to the next one.

Training Methodology Wiki

This app is designed to optimize muscle growth based on current research. Each feature and programming decision reflects findings from high-quality evidence.

Volume

Definition: Weekly hard sets per muscle group.

Evidence: Muscle growth increases with more weekly sets, but diminishing returns begin much earlier than often assumed, typically after just 8 to 12 sets per muscle group per week  [1, 2].

In the app: Weekly volume is set within the most effective range based on your training goals and is constantly updated based on your performance and recovery. Since muscle growth shows diminishing returns after just 8 to 12 sets per muscle group per week, MyoAdapt prioritizes 1 to 2 high-quality sets across many muscle groups within shorter sessions, maximizing return on effort.

Frequency

Definition: Number of training sessions per muscle group per week.

Evidence: While frequency alone doesn’t significantly impact growth when total volume is matched, it’s unclear whether doing more than about 10 sets per muscle group in a single workout leads to much additional growth [1,2].

In the app:  When training with higher volumes, especially during specialization phases, MyoAdapt splits volume across multiple sessions. Additionally, depending on your schedule, goals, and recovery, MyoAdapt may train a muscle multiple times per week even at lower training volumes. 

Rest Periods

Definition: Time spent resting between working sets.

Evidence: Research suggests that resting for 60 seconds or more between sets can support better muscle growth, appearing more effective than very short rest periods (under 60 seconds) and at least as effective, if not more so, than longer rest intervals like 120 to 180 seconds or even 180 to 240 seconds. [1].

In the app: MyoAdapt recommends rest times between 60 and 120 seconds, based on the type of exercise and the muscle group targeted, taking into account the cardiovascular demands of each exercise.

Progression

Definition: Gradual increases in reps or load to consistently challenge your muscles over time.

Evidence: Both rep and load increases are effective, as long as effort remains high [1].

In the app: The app adjusts weights and reps based on your previous performance, ensuring ongoing progression without manual input.

RIR / Intensity of Effort

Definition: Intensity of effort is defined as how many reps in reserve (RIR) you have before reaching muscular failure, ie: the point where you can no longer perform another repetition with good technique despite attempting to do so.

Evidence: Muscle growth improves as sets approach failure. Always reaching failure isn’t required, but effort must be high [1].

In the app: If you select the RIR option during setup, RIR targets are built into every set to ensure you train with effective effort. MyoAdapt will also adjust these targets based on factors like additional exercise and injuries.

Exercise Selection

Definition: Choice of exercises for each muscle group.

Evidence: Effective exercises are loadable, stable, target the muscle’s function, challenge the muscle in a stretched position, and minimize unnecessary fatigue. Variety also helps cover different regions of a muscle [1,2].

In the app: Exercise selection follows these criteria to select exercises that promote complete muscular development.

Periodization

Definition: Planned changes in training variables over time.

Evidence: Periodization does not seem to increase muscle growth [1]. However, simple changes in training structure (e.g. varying reps or exercises) may help sustain progress and improve training adherence.

In the app: The app lets you choose how consistent or varied your workouts are, based on your preferences. It uses structured variation in rep targets and exercise selection to help keep training effective and engaging over time, without relying on traditional periodization.

Rep Range

Definition: Number of reps performed in a set.

Evidence: Muscle hypertrophy can be achieved across a wide range, typically 5–50 reps, as long as sets are close to failure. No specific rep range is universally superior for growth [1]. However, people’s ability to predict how close to failure starts to worsen after 12 reps per set, giving a practical edge to the 5-10 rep range [2]. Additionally, some preliminary evidence suggests that using a variety of rep ranges could modestly increase muscle growth.

In the app: Rep ranges are tailored to your goals, time constraints, and the specific exercise, ensuring each session is both efficient and aligned with your training objectives. However, the app will keep most sets in the 5-10 and 10-15 rep ranges to ensure that you’re training with a high intensity of effort.

Rep Prediction

Definition: Estimating how many reps you will likely do based on prior performance.

Evidence: Predictive models can reliably estimate expected reps in a set based on prior work and load, allowing for dynamic adjustments [1].

In the app: The app predicts target reps using your previous set’s performance and large-scale normative data. This removes guesswork and keeps your effort within the effective range.

Session Duration

Definition: Total time spent per training session.

Evidence: Research suggests that as training volumes and session duration increase, the marginal benefit for muscle hypertrophy diminishes (1). Additionally, the optimal session duration depends on your personal weekly schedule; with fewer training days, longer workouts may be more effective than with more training days.

In the app: MyoAdapt plans your workouts to fit within your schedule. It estimates how much time would be required to maximize muscle growth based on your recovery capacity and training experience. If your schedule doesn’t allow for this amount of training time, MyoAdapt prioritizes time efficiency and keeps workouts within your desired duration. Conversely, if your schedule allows for enough time to maximize progress, MyoAdapt creates workouts that are challenging yet manageable, ensuring adequate recovery and avoiding overtraining. As a result, workouts may sometimes be shorter than requested.

Routine Selection

Definition: The overall structure of your weekly training split.

Evidence: Evidence shows that no single routine is best for everyone. Effective routines strike a balance between weekly volume, frequency, and recovery. MyoAdapt selects routines that match your goals, preferences, and schedule, while adjusting training frequency to help distribute volume more effectively [1].

In the app: The app selects a routine structure that ensures full-body coverage, appropriate weekly volume, and a practical training frequency based on your inputs. MyoAdapt’s recommendations are guided by current research on training frequency, your selected specialization targets, and the number of days you’re able to train.