Bodybuilding Off-Season: Optimizing Muscle & Recovery
Build more muscle and protect your progress with proven off-season strategies you can use today.
Dr. Carl Juneau, PhD
A University of Montréal, London, and Harvard alum, Dr. Juneau is a former trainer for the Canadian Forces with a PhD in Public Health/Epidemiology.
Wrote 1789 posts
The Minimum Effective Dose: More Muscle in Less Time
Expert guide that helps you get bigger, leaner, and stronger with 10–60 minutes of lifting per week
Faster meal plans
Full release notes (iOS version 3.2509.1643 / Android 2051091643) * Improved: Meal plans load faster * Fixed: Wrong rest between workouts in rare cases * Fixed: Connection error after workout in rare cases * Fixed: 7 crashes in rare cases Coming soon * Apple Watch app
Science-Backed RIR Training: Build More Muscle, Smarter
Your smart guide to RIR and training closer to failure for more muscle and better gains.
Better exercise videos
Full release notes (iOS version 3.2509.0126 / Android 2051090125) * Improved: Exercise videos for Goblet Squat and Bulgarian Split Squat * Fixed: Workout already completed on open * Fixed: Two upper- or lower-body workouts in a row in rare cases * Fixed: 2 g of protein in meal plan in a rare case
Exciting news: Major Android app update!
We’re thrilled to announce a huge update to our Android app, bringing it fully up-to-date with all the enhancements introduced on iOS over the past 10 months! Thank you for your patience during this extensive testing cycle—it’s important to us that everyone enjoys the very best experience,
Rest-Pause, Drop Sets, and Back-off Sets
✨ New * Comprehensive Sets System - Accurate workout generation for all training styles including Rest-Pause, Drop Sets, and Back-off Sets * Cross-Browser Compatibility - Full support for Chrome Android, Safari iOS, and Firefox Mobile * User Settings Cache - Centralized caching system for faster app performance 🚀 Improvements * 30% faster load times - Reduced
Interface Revamp
✨ New * RIR (Reps in Reserve) Picker - Easily track your effort level after completing your first work set * Set Type Explainer - Understand different exercise types with helpful modal explanations and tags * Version Display - Check your app version (e.g. v0.2025.08.09) directly from the user menu
Fixed: Cannot create custom program
Full release notes (version 3.2508.0420) * Fixed: Cannot create custom program/workout * Fixed: Subscription not recognized in rare cases * Fixed: 5 crashes in rare cases Coming soon * Apple Watch app
Home Workout—No Equipment App Bodybuilding Review 2025
Is This 100M+ Download App Worth It for Building Muscle?