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If you want to get in shape fast without a trainer, then this might be the most important invitation you read this year.

-Dr. Carl Juneau

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A Personal Invitation to Get Into the Best Shape of Your Life

This is me getting my PhD in exercise statistics at the University of Montreal

H i. My name is Dr. Carl Juneau. I’m an exercise scientist with a PhD in exercise statistics. I’ve been a coach all my life and a trainer for the Canadian Forces. So far, I’ve helped about 10,000 people get in shape 1-on-1, in group classes, and online.

YEARS AS A COACH

PEOPLE IN SHAPE

On this chart, On the left, you can see that in 2005, when I got on the scale for the first time, I weighed 143 lbs. In 2009, 4 years later, I had gained 18 lbs of muscle. I was proud of that! But by 2010, I was down to 140 lbs—see that big dip on the right?

That’s how I found out that training is hard

It requires time, knowledge, and motivation. And just when you think you’re doing everything right, you can still get injured, get stuck, or lose motivation, and quit. And when you quit, you lose all your gains, and you have to start all over again…
And if that’s ever happened to you, you know how tough that is. Take it from me: I know.

In 2009, suddenly, I had trouble eating. I had no energy, couldn’t train, and felt my IQ had dropped 15 points. I used to get on the scale at least once a week to track my progress. But I stopped doing that: it was becoming too painful to see I was losing all the gains I’d worked so hard to make. Have a look:

What happened is I had become intolerant to gluten. But doctors took one year to find out. So that year, I couldn’t eat, couldn’t train, and I ended up lighter than when I first started out.

“4 years of training: gone – just like that!”

This is me getting my PhD in exercise statistics at the University of Montreal

By 2011, I had learned to manage gluten. I moved to London (England) for my PhD. And I started training with Dave Beattie.

Dave was a 5-time world champion in powerlifting, and a world-record holder in the squat. And while training under him…

In 2011, I trained under Dave Beattie in London. I gained back 21 lbs in 3 months.

How I looked sick (left) and after transforming my body for a second time (right)

“I gained back 21 lbs in 3 months.”

Now granted, when you gain back muscle you’ve lost, it’s quicker. But still, in 3 months, I gained as much muscle as I had in 4 years.

What I should have done from the start (and what you should do) is to focus on a single fundamental training principle. Every good trainers knows this. My coach Dave in London knew it. In fact, it’s exactly what the American College Of Sports Medicine recommends (ACSM, 2009).

The American College Of Sports Medicine recommends you focus on progressive overload.

And that principle is progressive overload. Progressive overload just means that to get in better shape, you need to “overload” your workout…

But the way you “overload” has to be very specific: you must increase at least one of the major training variables of your workout progressively…
So that you keep on challenging your body to transform.

Just by increasing the load, or repeating each exercise more times, you make your body think :

“Oh dear! This is new, and unexpected I need to improve”

And your body will improve and adapt by building muscle and burning fat. Over time, men usually end up quite muscular, and women, more sculpted; and both get leaner.

With Ronnie Coleman, 8-time Mr. Olympia (1998-2005)

Plus, when you improve your fitness:

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Your improve your health

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Your improve your looks

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Your improve your energy

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Your improve your strength

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Your improve your muscle mass

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Your improve your confidence

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Your improve your mood

“You even improve your sex life!”

You improve your self. I believe in self-improvement, and I really believe getting in shape is one of the best ways you can improve. It’s helped me tremendously.

But to make it work for you, your workout needs to start at your level, and improve with you. And the best way to ensure that, is to let a personal trainer guide you, motivate you, and update your plan in real time, as you do it. But trainers are expensive…

I know: I’ve been a trainer for 18 years. Here are just some of the men and women I’ve helped :

Now their results are not typical, and if you really want to get in shape, you’ll need time, knowledge, and motivation. That’s why training is hard. And why so many people fail, especially when they try to do it alone, without a trainer.

So, in 2016, I finished my PhD, I gathered a small team, and we started building this new technology. Our vision was to give you the ability to improve almost as fast as if you had trainer, but for much cheaper.

With this technology, you apply all the latest science and the proven tricks of an experienced trainer, automatically. Under the hood, your training is built around progressive overload. Your program :

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Starts at your level

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Gets more challenging as you get in better shape (it adjusts to you)

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Adds new exercises as you become more experienced, fitter, and stronger

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Updates in real time when you work out based on your feedback

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Gives you a challenge when you feel great – Gives you a break when you’re tired

The problem Getting in shape is hard

It requires…

Time

Knowledge

Motivation

And even when you’re doing everything right, you can still…

Get injured…

Get stuck…

Lose motivation and quit…

Plus, personal trainers are expensive…

But there’s a solution…

Introducing Dr. Muscle

It’s like a personal trainer in your phone

Get in shape faster with a personal trainer in your phone

With Dr. Muscle

Alone…

Dr. Muscle guides you when you work out!

At the gym…

Or at home…

It’s like a personal trainer in your phone, but:

10x Cheaper

Always up to date

Evidence-based

59% Faster

Dr. Muscle simplifies everything

Save time

Automatically train like a pro

Stay on track

Anytime, Anywhere

1. You save time

In 2017, researchers from Brazil and the US studied a special training technique called “rest-pause” (Prestes et al. 2017). They found that lifters who trained with rest-pause got similar results in less time. They rested only 20 seconds between sets (instead of 2-3 minutes). This lets you save about 4 minutes per exercise and overall, your workouts end up 59% faster (we’ve done the math).

2. You train like a pro, automatically

Train like a pro with your smart program that’s always up to date and evidence-based, with guidelines from:

3. You stay on track

“Do this today to build muscle faster”

You get insights on your performance and coaching tips to motivate you

4. Anytime, anywhere

Available 24/7 to train with you at home or at the gym, at home or on the road, your data is safe in the cloud

Dr. Muscle guides you

“Welcome back Sarah!Your program: Bodyweight Level 1. Start now?”

“Congratulations! You’re 1 workout closer to new exercises”

Get a custom program in 5 minutes!

1- Create your profile

2- Get your custom workout plan

3- Get in shape faster

Start from home with just your body weight

Already working out?

Dr. Muscle is powerful enough to guide you in any gym

Short on time?

Get started from home in as little as 9 minutes

Turbo mode workouts 30 min max

Strongest guy in your gym?

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Take your training to the next level

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Get in shape faster with a smart, customized program that updates automatically

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Dr. Muscle automates advanced periodization strategies like:

1. Deloads
2. Light (recovery) days
3. Daily undulating periodization (DUP)
4. Rest-pause sets
5. Reps in reserve (RPE based on RIR)

And more! You can customize everything

Get into the best shape of your life

As an experienced lifter, you need every trick in the book to continue building size and strength. Dr. Muscle automates them for you.

Dr. Muscle uses science and AI to help you get in shape faster

It tells you exactly what to do when you work out

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Analyzes your profile

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Creates a custom program for you

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Updates your program as you get in better shape based on your own progression and data

You get in shape faster when you train with Dr. Muscle because you apply all the following evidence-based methods automatically:

1- Rest-pause

“The rest-pause method resulted in greater gains in localized muscular endurance and hypertrophy for the thigh musculature.”

Prestes J. J Strength Cond Res. 2017 Apr 4.

2- Autoregulation

“Autoregulatory progressive resistance exercise was more effective than the traditional linear periodization means of programming in increasing the bench press and squat over a period of 6 week.”

Mann JB. J Strength Cond Res. 2010 Jul;24(7):1718-23

3- Regional-specific hypertrophy

“For maximal hypertrophy of an entire muscle, athletes (particularly bodybuilders) are justified in incorporating various exercises that purportedly stimulate growth in a regional-specific manner.”

Antonio J. J Stength Cond Res. 2000 Feb.

4- Daily undulating periodization (DUP)

“Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks.”

Rhea MR. J Strength Cond Res. 2002 May;16(2):250-5.

5- Loading based on rating of perceived exertion (RPE)

“Rating of perceived exertion (RPE)-based loading may provide a small 1RM strength advantage in a majority of individuals.”

Helms ER. Front Physiol. 2018 Mar 21;9:247

7 key features of your new smart, customized program

1. Works On All Phones & In All Gyms

Dr. Muscle works on all iPhones, Android phones, and tablets. So even if you change your phone, you’ll still have your workout data.

Bodyweight, home gym, or gym? We got you covered. You can start from home with just your body weight. Get a few pairs of dumbells, and you can do the home gym programs. More advanced? Dr. Muscle can guide you in the most hardcore of gyms.

2. Starts at your level

1- Beginner? “Your suggested program is full-body level 1”

3. Gets more challenging as you get in better shape (adjusts to you)

1- “Finish and save workout”
2- “Congrats Mike! You’re 1 workout closer to new exercises”

4. Updates in real time when you work out based on your feedback

1- “Well done Carl! Now, please tell me how hard that was”
2- Choose the difficulty!
3- The AI will adjust accordingly

5. Gives you a challenge when you feel great

1- Feel strong today?
2- “Give me a challenge!”
3- “You will do as many reps as you can…”

6. Gives you a break when you’re tired

1- Your strength has gone down
2- “You will deload automatically the next time you Bench Press”

7. Shows you key insights on your performance at a glance

1- Your overall strength, sets, and progress on your home screen
2- “Let’s pick Barbell Curl”
3- Your progression at the exercise level

Advanced lifter? Check this out:

As an experienced lifter, you need every trick in the book to continue building size and strength. Dr. Muscle automates them for you.

You can add your own exercises and workouts

1- “Create new workout”
2- Let’s pick some exercises
3- Save your workout

You can customize everything

1- Reps
2- Sets
3- Equipment
4- Timer

1- “Save time with rest-pause”
2- Do your sets!
3- “Rest for 20 seconds” Ends up 59% faster

3 Science-Based Strategies That Help You Build Muscle Faster

Strategy #1 — Use “Daily Undulating Periodization” And Change Reps Every Workout

In this study published in 2002, Dr. Rhea and his team found that men who trained with DUP gained strength twice as fast

One strategy that can help you build muscle faster is daily undulating periodization (DUP). When you train with DUP, you change your weight and reps every workout. By doing so, you will build muscle and strength faster. Here’s proof:

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In 2002, Dr. Matt Rhea and his team over at Arizona State University published a scientific study in The Journal of Strength & Conditioning Research (Rhea et al. 2002). They wanted to compare normal training and DUP.

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In their study, 20 young men were randomly assigned to normal training or DUP training (Rhea et al. 2002). Everyone trained bench press and leg press 3 days a week.

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Basically, they were doing the same number of reps, but one group did the same reps for 4 weeks at a time, while the other group changed reps every training day.

That’s why this method is called daily undulating periodization (reps undulate every day). Here’s what the 2 groups actually did:

Guys in the normal training group did:

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Sets of 8 during 4 weeks

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Sets of 6 during 4 weeks

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Sets of 4 during 4 weeks

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Total: 12 weeks

Guys in the DUP group did:

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Sets of 8 on Monday

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Sets of 6 on Wednesday

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Sets of 4 on Friday

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During all 12 weeks of the study

After 12 weeks of training… Guys who did DUP had double the strength gains (sweet!)

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They improved bench press 29% (vs. 14% for guys who did normal training)

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They improved leg press 55% (vs. 26% for guys who did normal training)

Size and strength are related. According to Nuckols (2016), this is especially true in experienced lifters, where gains in muscle mass may explain up to 65% of the variability in strength gains. The stronger you get, the more muscular you become. So, if you get stronger faster with DUP and Dr. Muscle, chances are, you’ll build muscle faster too.

Doing an exercise inside Dr. Muscle. Dr. Muscle applies DUP automatically and tells you exactly what to do to build muscle, burn fat, and transform your body

How To Apply Daily Undulating Periodization To Your Own Training

Rhea et al. (2003) have carried out a meta-analysis to determine the best ways to build strength. They’ve found that:

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If you’ve been working out for less than a year, you should train each exercise 3 times a week

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If you’ve been working out for 1 year or more, you should train each exercise 2 times a week

Most good strength coaches agree with this recommendation. So, here’s a 3-day-a-week template you can follow to apply DUP to your own training and build muscle faster:

Week 1:

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Monday: 12 reps

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Wednesday: 6 reps

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Friday: 9 reps

Week 2:

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Monday: 11 reps

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Wednesday: 5 reps

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Friday: 8 reps

Week 3:

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Monday: 10 reps

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Wednesday: 4 reps

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Friday: 7 reps

When you reach week 4, repeat weeks 1-3. A few remarks on this template:

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You’ll always perform between 4 and 12 reps. Most bodybuilding coaches agree this is the best rep range to build muscle

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You’ll perform fewer reps on Wednesday. This enhances recovery and may be the best DUP pattern (Zourdos et al. 2016)

This is the 3-day-a-week template we use for people who have been training for less than a year in our new app Dr. Muscle. You can apply it by yourself in your own training. Or you can let Dr. Muscle handle everything for you, while you focus on lifting heavy and getting jacked. I’ll tell you more about Dr. Muscle in a minute.

For people who have been training for 1 year or more, we use a similar 2-day-a-week template on an A/B split.

Strategy #2 — Finish Strong With A “Plus Set” To Find Out How Much Heavier You Should Lift To Keep Building Muscle Fast

In 2010, Dr. Bryan Mann and his team over at the University of Missouri published a scientific study in the The Journal of Strength & Conditioning Research (Mann et al. 2010).

They found that if you increase the weight you lift by a set amount each week (like most guys who work out), you may be shooting yourself in the foot.

Instead, you should determine how much weight you add to the bar by using a novel strategy they called autoregulatory progressive resistance exercise (also called “plus sets”). In their study, they had 23 collegiate football players train using two different strategies for progression:

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Plus sets

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Increase weights by a set amount each week (for the squat: 3 sets of 8 reps @ 70% 1RM during week 1, 4 sets of 6 reps @ 75% 1RM during week 2, 4 sets of 5 reps @ 80% 1RM during week 3, and 4 sets of 5 reps @ 85% 1RM during week 4)

After 6 weeks of training, the plus set strategy proved superior:

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Bench press 1RM increased by 93.4 N (vs. -0.40 N for guys who did normal training)

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Estimated squat 1RM increased by 192.7 N (vs. 37.2 N for guys who did normal training)

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225-lb bench press reps to fatigue increased by 3.13 (vs. -0.9 for guys who did normal training)

Bottom line, guys who used the plus set strategy got stronger faster. They were also able to bench press 225 lbs for 3 extra reps after just 6 weeks of training (whereas guys who did normal training weren’t able to do even 1 extra rep).

Why was this strategy superior? The authors explain that it…

Allows adaptation of a particular workout by the individual athlete based on their abilities for that particular day (Mann et al. 2010).

In other words, this strategy makes sure you push yourself every workout, and helps you pick just the right weight to keep building strength and muscle fast.

How to Do a Plus Set To Build Strength (And Muscle) Faster

For a set of 6RM, Dr. Mann et al. (2010) provide the following guidelines:

Set 1

Do 10 reps at 50% of the anticipated 6RM

Set 3

Do as many repetitions as you can with 100% of your anticipated 6RM (this is your plus set)

Set 2

Do 6 repetitions at 75% of the anticipated 6RM

Set 4

Adjust based on your results from the previous set

How much weight should you add to the bar after your plus set?

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If you did 5-7 reps, keep weight the same

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If you did 8-12 reps, add 5-10 lbs

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If you did >13 reps, add 10-15 lbs

Plus Set Guidelines Relative To Your Own Strength Level

Adding 5 lbs to the bar won’t feel the same if you squat 100 or 1,000 lbs.

So, it makes sense to follow relative guidelines when applying this strategy. I got this tip from Dr. Mike Zourdos on podcasts with Jovanovic (2015) and Iraki (2016).

A big advantage is these guidelines will apply to most exercises, even if they inherently let you lift light weights (e.g. biceps curls) or very heavy weights (e.g. leg press).

I’ve combined Dr. Mann’s and Dr. Zourdos’ guidelines to make the following guidelines for plus sets:

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Set 1: do 10 reps at 50% of the anticipated 6RM

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Set 2: do 6 repetitions at 75% of the anticipated 6RM

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Set 3: do as many repetitions as you can with 100% of your anticipated 6RM

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If you did 5-7 reps, keep weight the same

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If you did 8-10 reps, add 1%

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If you did 10-12 reps, add 2.5%

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If you did >13 reps, add 4%

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Set 4: do as many reps as you can with your new weight

Do your plus set at the end of the week (or microcycle). Start your next week (or microcycle) with the new weight you used on your 4th set. Grind that weight all week, and finish the week strong again with a plus set. Rince, repeat. Get strong and big.

Plus sets let you start every week with just the right weight to keep building strength and muscle fast:

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If you can do lots of extra reps on your plus set, you’ll add more weight, and you’ll keep progressing fast.

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If you can’t do extra reps on your plus set, you’ll know you need another week with the same weight. You avoid overtraining and even perhaps injuries.

Either way, plus sets help you pick just the right weight to keep building muscle fast in a safe way.

We’re adding plus sets in our new bodybuilding workout app Dr. Muscle. It will automatically prompts you to do a plus set. It will logs your results, and it will automatically adjusts your weights accordingly.

Strategy #3 — Add New Exercises As You Max Out Old Ones To Hypertrophy More Muscle Fibres

Every exercise you do targets some parts of your muscles more than others. So, when you max out an exercise, it makes sense to add a new one to your routine to hypertrophy your muscles fully.

Imagine you work out your chest. Let’s say you do:

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Incline bench press (targets the clavicular head of your pectoralis major)

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Decline bench press (targets the sternocostal head of your pectoralis major)

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By doing 3 sets of each, you hypertrophy your chest in full—more than you would have if you had done 6 sets of incline bench only.

Exercise scientists call this regional muscle hypertrophy (Antonio 2010). Beardsley (2016) reviewed the science on regional hypertrophy and noted:

Regional hypertrophy may occur because some parts of a muscle are sufficiently activated during an exercise, while others are not. Wakahara et al. (2012; 2013) measured the regional differences in post-exercise muscle activation during a single training session, using magnetic resonance imaging (MRI) scans, as well as the regional hypertrophy following a long-term training intervention for the triceps brachii. They found that differences in regional activation in certain parts of a muscle were correlated with increases in muscular size in the same parts of the muscle.

In other words, if you want to hypertrophy your muscles in full, you should do multiple exercises that stimulate growth in different regions of your muscles.

When Should You Add New Exercises To Your Routine?

We’ve just established that should you do multiple exercises to hypertrophy your muscles in full. But if you’re just starting out, there’s no way you can perform 5 exercises for each muscle group. So what should you do? You should add new exercises to your routine as you max out old ones.

Let’s return to our example for the bench press. Imagine you start training the incline bench press. You can expect to progress fast during the first few weeks. But then, progress slows down. A typical progression for an average lifter may be:

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Day 1: 45 lbs (just the bar)

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After 2 weeks: 95 lbs (50 lbs increase)

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After 4 weeks: 115 lbs (20 lbs increase)

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After 6 weeks: 125 lbs (10 lbs increase)

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After 8 weeks: 130 lbs (5 lbs increase)

From that point on, your incline press has more or less stalled. It’s almost maxed out. You’ve already gained most of your strength for that exercise. Now that you’re strong and you lift heavy, this exercise stimulates parts of your muscles hard. It has become a good driver for hypertrophy. But this hypertrophy is specific to your upper pectorals.

Instead of (almost) wasting your time training the incline bench press again and again, you would do well to train another (related) exercise to hypertrophy another region of your pectorals. The decline bench press would be perfect in this example, because it targets the bottom of your pectorals.

So, when you should add a new exercise to your routine? The answer is: when your previous exercise for that muscle group has maxed out.

Adding New Exercises In Rotation

Let’s recap. You work out your chest. You start with the incline press. At first, you train the incline press every time you train your chest, because you’re still making progress fast. Your routine looks like this:

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Day 1: incline press

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Day 2: incline press

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Day 3: incline press

After 8 weeks, you’ve maxed out the incline press. You add in the decline press. Your routine now looks like this:

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Day 1: incline press

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Day 2: decline press

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Day 3: incline press

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Day 4: decline press

This lets you maintain (or even slightly improve) your incline press, while also bringing up your decline press. You train for another 8 weeks, and now you’ve also maxed out your decline press. You add the flat bench press to your rotation. Your routine now looks like this:

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Day 1: incline press

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Day 2: decline press

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Day 3: flat bench press

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Day 4: decline press

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Day 5: incline press

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Day 6: flat bench press

Once again, this routine lets you maintain your incline and decline bench press, while you bring up your flat bench press. You’re now training 3 exercises for your chest, and you hypertrophy your pectorals in full.

This is how you add in new exercises in rotation to your routine. With this strategy, you can get strong and hypertrophy all regions of your muscles. We’ve automated that process in Dr. Muscle with workout plans that progress automatically.

As soon as you’ve maxed out the exercises for your level, the app recommends you switch to more advanced workouts that include new exercises in rotation. You then train both exercises (the old and the new) in rotation, until you’ve maxed both. Following the same logic, the app then recommends you advance to the next level, and so on. With Dr. Muscle, you can hypertrophy your entire muscles, and the process is 100% automated.

References

Antonio J. Nonuniform Response of Skeletal Muscle to Heavy Resistance Training: Can Bodybuilders Induce Regional Muscle Hypertrophy? The Journal of Strength & Conditioning Research. 2000;14(1):102-113.

Beardsley C. Regional hypertrophy. Strengthandconditioningresearch.com. Viewed Dec 2016.

Iraki J. Podcast with Dr. Michael Zourdos. Irakinutrition.com. 2016 Sep.

Jovanovic M. Podcast #2: Mike Zourdos on Strength Training. Complementarytraining.net. 2015 Sep.

Nuckols G. Size vs. Strength: How Important is Muscle Growth For Strength Gains? 2016 Nov. Strengtheory.com.

Mann JB, Thyfault JP, Ivey PA, Sayers SP. The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. J Strength Cond Res. 2010 Jul;24(7):1718-23.

Rhea MR, Alvar BA, Burkett LN, Ball SD. A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 2003 Mar;35(3):456-64.

Rhea MR, Ball SD, Phillips WT, Burkett LN. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 2002 May;16(2):250-5.

Zourdos MC, Jo E, Khamoui AV, Lee SR, Park BS, Ormsbee MJ, Panton LB, Contreras RJ, Kim JS. Modified Daily Undulating Periodization Model Produces Greater Performance Than a Traditional Configuration in Powerlifters. J Strength Cond Res. 2016 Mar;30(3):784-91.

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Trusted by industry experts

“Lift weights. You’ll look and feel years younger. And this new technology may be the easiest and cheapest way to get there fast.”

“Lift weights. You’ll look and feel years younger. And this new technology may be the easiest and cheapest way to get there fast.”

“Ever since I got hit by a car in college, I’ve looked for new and better ways to become healthy, lean, and fit. AI is the next frontier in fitness, and if you’re doing any form of weight lifting, you should definitely check this new technology out.”

“90% of people over the age of 35 lose enough muscle every year to burn off an additional 4 pounds of body fat. Don’t let this happen to you. Lift weights. You’ll look and feel years younger. And this new technology may be the easiest and cheapest way to get there fast.”

-John Rowley, best-selling co-author of “Old School New Body”

“This app could get a whole lot of people on track integrating the modern science-based approach to building muscle mass and strength”

“This app could get a whole lot of people on track integrating the modern science-based approach to building muscle mass and strength”

This new app looks like a winner. The app figures out sets, reps, volume, loading, and so forth, and does a damn good job of delivering a customized workout based on the individuals progress – or lack there of – using what’s called “Daily Undulating Periodization” or DUP.”

“Short of paying a good strength coach, this app could get a whole lot of people on track integrating the modern science-based approach to building muscle mass and strength while reducing the likelihood injuries and removing the guess work. So far, feedback from BrinkZone users of the app has been excellent.”

-Will Brink, SWAT Trainer, Magazine Columnist (Over 50 mags in 9 countries), and author of Bodybuilding Revealed

“If you are looking for a solid app that helps you to track your workouts, and even offer “advice” on training programs, this new app can help you get in shape faster using artificial intelligence.”

Luis Villasenor

“Carl and his team have developped an app that allows people to use evidence-based training strategies, and have their training program automatically updated based on their performance & recovery.”

Danny Lennon

“My colleague Carl Juneau has a neat app out that can help you plan your training and adjusts your training for you.”

Mike Israetel

“Carl Juneau has worked his socks off to create a high quality AI training app. Highly recommend checking it out if you are looking for a great training app.”

Juma Iraki

“Carl Juneau has been working hard on his AI training app, one I can definitely support.”

Steve Hall

“Not everyone can afford personal training – this app is a great way to take the guesswork out of training. One of my favorite parts about the app is the user interface and how many programs there are to choose from.”

Brandon Roberts

“If you struggle with your workout/training programming, take a look a Carl Juneau’s app – the progress it has made last year is amazing.”

World Natural Bodybuilding Champion
Jonas Notter trains with Dr. Muscle

“I was never that heavy (95 kg) with a comparable shape. […] Simple stupid and effective.”

-Jonas Notter, PNBA World Natural Bodybuilding Champion

Great for busy, evidence-based doctors and scientists

“I haven’t skipped a workout since I started using it”

“This app creates new workouts automatically that are challenging enough for me to keep building muscle without overtraining. It also keeps me motivated by showing me my progress. I haven’t skipped a workout since I started using it.”

-Artin Entezarjou, MD, PhD(s)

“It automates almost all the science”

“Everything I share is backed by referenced scientific research. That’s why I like Dr. Muscle – it automates almost all the relevant science.”

-Omar Kaakati, MD

5-star reviews (early access customers)

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Around the web

“After every exercise, you give feedback, and that feedback gets crunched into their algorithm to adjust the intensity of your workout to maximize gains.”

“Dr. Carl Juneau is an exercise scientist with a PhD in physical activity epidemiology. He’s been a coach and a lifter for 16 years. He’s also the founder of […]”

“Carl Juneau, PhD – Does Muscle Damage Actually Cause Hypertrophy?”

Training for Hypertrophy: The Case Against Muscle Damage by Carl Juneau, PhD

“This is a phenomenal episode and Dr. Juneau has a unique and sustainable approach for anyone […]”

Dr. Muscle Gets You in Shape Faster Than Your Local Trainer

Dr. Muscle guides
you
when you train

Cheap apps only
track your workouts

Timeline

23 January 2016

Version 1 Is Launched

So even if you change your phone, you'll still have your workout data.

23 November 2016

Version 2.0 Now Available On Google Play And The App Store

18 October 2016

Improved Algorithm

We've improved the algorithm powering Dr.Muscle

2017

Tons of new features added

∗ New Workouts With New Exercises
∗ Program Levels Up Automatically
∗ Customize Your Rep Range
∗ Fine Tune Your Training With Reps In Reserve
∗ Choose Your Background Image
∗ Bodyweight Exercises And Workouts
And more...

18 October 2018

Offline Access

Dr.Muscle used to require an internet connection to work. That was a problem for some users working out in gyms with bad Wi-Fi. With the offline access update, you'll only need to connect before and at the end of your workout (you can even connect before you leave the house and when you return)!

18 October 2018

New Home Screen

On your new home screen, you'll now see stats like:
∗ How many workouts you've done
∗ How much you've lifted total
∗ Your strength (last 3 workouts)
∗ Your volume (last 3 workouts)

And more! In doing so, you can now track your volume, which is a great way to progress your training for size

April 2019

Start of KS Compaign

KICKSTARTER

May 2019

Web portal

July 2019

New UI/UX

“Why we should exercise” according to Harvard Medical School

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Helps the heart

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Prevent diabetes

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Protects from cancer (breast, colon, endometrial)

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Helps the brain (in ways similar to antidepressant medications)

“in old age, physical activity may delay the slide of cognitive decline into dementia.”

Harvard Health Publishing. Why we should exercise – and why we don’t. 2008

“One of the most important things you can do for your health”

It can help:

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Control your weight

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Reduce your risk Of cardiovascular disease

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Reduce your risk for type 2 diabetes and metabolic syndrome

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Reduce your risk of some cancers

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Strengthen your bones and muscles

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Improve your mental health and mood

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Improve your ability to do daily activities and prevent falls, if you’re an older adult

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Increase your chances of living longer

U.S. Department of Health and Human Services. Centers for Disease Control and Prevention. Physical Activity. 2009

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Training changed my life. I've seen it change the lives of hundreds of people. And it could change your life, too. But it's hard. That's why we've created Dr. Muscle. We're making training a rewarding experience, simple, and fun again. Come get in shape and improve with us. It could change your life.

References

ACSM. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708.

Greg H, Triplett NT. Essentials of Strength Training and Conditioning. Fourth edition. Champaign, IL: Human Kinetics, 2016.

Prestes J et al. Strength And Muscular Adaptations Following 6 Weeks Of Rest-Pause Versus Traditional Multiple-Sets Resistance Training In Trained Subjects. J Strength Cond Res. 2017 Apr 4.

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