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The Race Car Theory of Hypertrophy: A Framework for Muscle Growth

Your blueprint for optimizing muscle growth with science

How to build muscle 7 min read

Meal plan recipes

Full release notes (version 2.9.2886) * Added: Meal plan recipes * Added: Adaptive meal plans (50 kcal) * Improved: Design of popups for creating exercises and workouts * Fixed: Weight reverts to previous during workouts in rare cases * Fixed: Design of chat cards and app icon * Fixed: Design of Timer settings page

App updates (2016 – today) 1 min read

Protein Shakes vs Real Food: A Science-Backed Comparison

Unpacking myths around protein shakes vs real food and what you really need to grow muscle

Nutrition 16 min read

Better AI analysis during account creation

Full release notes (version 2881) * Added: Share AI analysis during account creation * Added: "Loading..." on startup * Added: Check animation after workouts done * Improved: AI analysis during account creation * Improved: Top nav bar during workouts * Fixed: Better error logging (Sentry) * Fixed: Invalid subscriptions in rare cases * Fixed: Duplicate upcoming

App updates (2016 – today) 1 min read

Stretch-Mediated Hypertrophy: Expert Guide to Faster Growth

Stretch-mediated hypertrophy explained: What it is and how to use it for bigger gains

How to build muscle 19 min read

Improved workout interface and flow

Full release notes (version 2861) * Added: Meal planning tips while new meal plans are loading * Improved: Timer font size * Improved: Weight progress overlay design * Improved: Workout interface and flow * Improved: Workout summary flow * Fixed: Cannot search in exercise lists * Fixed: Exercise names are cut in exercise lists * Fixed: 16 crashes

App updates (2016 – today) 1 min read

How to Balance the Benefits and Risks of Hypertrophy Training

Learn how balancing training volume and intensity, prioritizing recovery, and monitoring nutrition can maximize hypertrophy training results while leveraging AI-powered apps like Dr. Muscle.

Hypertrophy Training 5 min read

Top 5 Grips for Perfecting Lateral Raises

The lateral raise is a staple exercise in strength training, particularly for those looking to develop the deltoid muscles of the shoulders. However, the effectiveness of this exercise is heavily influenced by the grip used during the movement. A proper grip not only ensures that the targeted muscles are engaged

Hypertrophy Training 6 min read

Top 3 Mistakes in Banded Shoulder Rotations

Banded shoulder rotations are a dynamic exercise that targets the shoulder joint and surrounding musculature, promoting mobility, stability, and strength. This exercise utilizes resistance bands, which provide a versatile and adjustable means of resistance, making it suitable for individuals at various fitness levels. The shoulder joint is one of the

Hypertrophy Training 6 min read

Master Shoulder Mobility: Unlock Strength, Stability, and Injury-Free Movement

Enhance your shoulder mobility, strength, and posture with targeted exercises, improving range of motion, stability, and injury prevention for athletes and daily activities alike.

Hypertrophy Training 6 min read