Build Muscle Faster With Artificial Intelligence

Hi,

If you're serious about building muscle, losing fat, and transforming your body, then this may be the most important message you read this year.

My name is Dr. Carl Juneau. I'm an exercise scientist from Montreal with a PhD in health and exercise statistics. I've been a natural lifter and a coach for 17 years. I've also been a trainer for the Canadian Forces. So far, I've helped 4,789 men get in shape and transform their body 1-on-1, in group classes, and online.

Recently, I started Dr. Muscle. At Dr. Muscle, we're on a mission to transform your body and your life by changing the way you train forever.

Training is hard. It requires time, knowledge, and motivation. And even if you do everything right, you can still get injured, get stuck, or lose motivation, and quit. Take it from me: I know. I've spent years out of shape, insecure, and self-concious about my body.

So, I set out to design a product for people like me, who would love to be fit, but who cannot afford to hire a coach to plan their training and keep them motivated.

Dr. Muscle is an intelligent, virtual coach that takes the guesswork out of training and guarantees great results. Our software automates everything.

With Dr. Muscle, you get a smart program that starts at your level and levels up with you, so you always build muscle and burn fat as fast as possible.

Dr. Muscle will help you transform your body and sculpt an impressive physique. Muscular and lean, with big biceps, a wide chest, hard abs, and a sexy, flat stomach.

Our app guides you through the entire process. You just work out. Our technology takes care of the rest. Dr. Muscle is designed to make training a rewarding experience, simple, and fun again.

How I Transformed My Body... Twice

17 years ago, I started lifting weights. Looking at me know, you might think I have good genes. But back then, I was small, skinny, and weak. A walking skeleton. At school, the cool kids laughed at me.

Deep down, I felt insecure and self-conscious. I hugged the walls and looked down, trying to go unnoticed. If you've ever felt like that, maybe you can relate.

But the tall, athletic guys didn't go unnoticed. These guys oozed confidence. People respected and admired them. Automatically.

I secretly envied them. I wished I could be more like them. Have more self-confidence and get more respect. That was a major motivation for me, when I started lifting weights.

And it worked! I've gained 27.7 lbs of muscle so far, and on my 5 foot 7 frame, it's showing. I'm now more confident that ever. Is it just because of the muscle? No. Did the muscle help? You bet it did.

But in 2009, I hit a major roadblock. One morning, I woke up and stumbled to the bathroom. My gut was hurting so much I couldn't walk straight. A good 10 minutes later, when I looked down, the toilet was full of blood.

I called 911, and was rushed to the hospital by ambulance.

But that day, the doctors couldn't figure out what the problem was. In fact, I got the feeling they didn't even believe me.

Finally, after waiting around for 2 hours in a small badly lit room, a doctor came in and said: "You're fine, go home."

I wasn't fine. This repeated every morning from that point on (without the blood, thank God). Day after day, I was becoming weak and sick.

I slowly drifted... started to sleep 10-12 hours a night, and to spend my days staring at the wall, my brain in a fog, depressed. There was no way I could work out, and I lost all my gains.

Finally, it turned out I had a bad case of parasite infection. That lead to food intolerances and irritable bowel syndrome (IBS). I had to change my diet in a big way, and to this day, there's a number of foods I still can't eat.

By the time I figured that out, I was back to square one. All I had left was the knowledge and experience of having done it once before.

So I rolled up my sleeves, got back to the gym, and got started transforming my body a second time. It was hard work: I had hit rock bottom. I used to squat 315 lbs easily. Now, a few body weight squats left me short of breath.

But I kept faith. I knew the drill, after all. There's a science to transforming a body, and by following the right principles with enough determination, I was confident it would work.

And it did! I ended up surpassing my previous best. I got into the best shape of my life.

Anyway, the reason I'm telling you this is because I've made every mistake in the book along the way (twice the way, actually). I spent years reading about, testing, and tweaking the best training methods. And now, you can benefit from my mistakes, and from all that work. My pain can be your gain.

You'll transform your body much faster than I did, because you won't make the same detours I made. I took everything I've learned about getting a strong, sculpted body, and I've squeezed it into Dr. Muscle.

And now, I'd like to share 3 of these strategies with you.

‣ 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:

‣ 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.

‣ 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.

‣ 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:

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

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

‣ 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.

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

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

‣ 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.

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:

‣ Plus sets

‣ 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:

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

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

‣ 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.

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 2: do 6 repetitions at 75% 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 4: adjust based on your results from the previous set

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

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

‣ If you did 8-12 reps, add 5-10 lbs

‣ If you did >13 reps, add 10-15 lbs

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:

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

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

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

‣ If you did 5-7 reps, keep weight the same ‣ If you did 8-10 reps, add 1% ‣ If you did 10-12 reps, add 2.5% ‣ If you did >13 reps, add 4%

‣ 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:

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

‣ 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.

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:

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

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:

‣ Day 1: 45 lbs (just the bar)

‣ After 2 weeks: 95 lbs (50 lbs increase)

‣ After 4 weeks: 115 lbs (20 lbs increase)

‣ After 6 weeks: 125 lbs (10 lbs increase)

‣ 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.

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:

‣ Day 1: incline press ‣ Day 2: incline press ‣ 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:

‣ Day 1: incline press ‣ Day 2: decline press ‣ Day 3: incline press ‣ 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:

‣ Day 1: incline press ‣ Day 2: decline press ‣ Day 3: flat bench press ‣ Day 4: decline press ‣ Day 5: incline press ‣ 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.

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.

With Dr. Muscle, you get a smart program that grows automatically with you as you gain muscle:

‣ Your program starts at your level after a quick 1-time, 7-tap setup

‣ Your program levels up with you, adding new exercises as you become more experienced, bigger, and stronger—so your hit your muscles from more angles and hypertrophy them in full

‣ Your program updates automatically every time you work out with the optimal reps and sets for you so you always build muscle as fast as possible

With Dr. Muscle, you'll automatically apply the advanced science-based methods I learned in my 17 years of lifting, studying, and coaching clients. It's dead simple and automatic. Check this out:

You see your max strength (1RM) gains

You see this screen when you hit save after your last set of any exercise. It shows you a graph with your max strength (1RM) progression, today's 1RM, your previous 1RM, and how much you've improved (in %), so you know right away if your training is making you stronger.

Most coaches agree: getting stronger is one the best ways to get more muscular. Dr. Muscle makes it easy for you to track how stronger you're getting, so you know you're always on track to build more muscle.

You use advanced science-based training strategies to build muscle faster

You train automatically with daily undulating periodization (DUP), planned overreaching, deloads, and other up-to-date science-based strategies.

Dr. Muscle applies daily undulating periodization (DUP) automatically. It updates your workout plan every time you work out with the optimal combination of weights, reps, and sets, so you can focus on lifting heavy and getting jacked.

Your workout plan grows with you

Your plan updates every time you work out as you get bigger and stronger, so your workouts are always challenging. You keep on building more and more muscle and strength as you advance and work out with Dr. Muscle.

On the physique side...

You'll look and feel your best

You know you look your best when you're in shape. You're not fat and you're beaming with energy. People around you sense it and respect you for it. Even admire you. You feel good, proud, and at peace with yourself.

You'll build muscle faster

Most experts agree you can build 20-25 lbs of muscle in your first year of training (McDonald, 2009). But you can only do that if you're training well. Dr. Muscle makes sure you do that and helps you get:

- Sleeve-splitting biceps - Rock-solid six-pack abs - Shoulders like boulders - A button-popping chest - A massive, muscular back

If you’re more experienced, Dr. Muscle will help you build all the muscle mass your body is capable of building over the course of your lifting career (that’s about 50 lbs for the average male—you should gain more more if you're taller)

You'll burn fat and get leaner

When you lift weights and you build muscle, you boost your metabolism. Your muscles burn fat all day. And studies have shown that lifting weights is sometimes even more effective than cardio for losing fat and keeping it off (Clark, 2015; Mekary et al. 2015). So, this app also helps you get leaner.

On the mental side...

You'll boost your self-confidence

Lots of customers tell us that's why they work out. "Imagine you wake up in the morning, you see yourself in the mirror and you realise you've turned strong and muscular overnight. How would you feel?" When we ask them that question, our customers say "GREAT" or "Ecstatic!!" Wouldn't you, too? We'll help you get there.

You'll enjoy working out

With Dr. Muscle, working out is like a game. First, it's like a surprise every workout. You'll look forward to going to the gym to find out which workout the app computed for you. Second, you'll want to beat the app. App says to bench 135 lbs for 10 reps? Try 11 and see if you can do better. It's a fun challenge you'll look forward to.

You'll never second guess your workouts

Is your workout plan actually working? Is it really making you bigger and stronger as fast as possible? With Dr. Muscle, you won't have to worry about that. Let us handle all the logistics. Relax, enjoy your workouts, and focus on lifting heavy and getting buffed.

"Transform your body even if you can't afford a personal trainer"

"In 2011, I became the WBFF Pro Bodybuilding World Champion. My secret? Dedication, motivation, and determination. You'll need all 3 to transform your body."

"What you'll also need is a sound training program. If you can afford it, a real, human personal trainer is the way to go. But this app may just be the next best thing."

"I've seen what it can do. It creates a customized workout program for you. Then, as you do it, it tells you exactly how much to lift, and how many reps and sets you should be doing. It's also surprisingly accurate. With this app, you can train smart and transform your body even if you can't afford a personal trainer. I think it has a lot of potential."

-Matt Stirling

Certified Personal Trainer, 2011 WBFF PRO Bodybuilding World Champ, 2-Time Musclemania World Champion, and author of The Customized Carb Cycling Solution | https://mattstirlingfitness.com/

"5 kg on the bench on my 1RM within 3 weeks"

"At first I was a little skeptical. Why should I need such an app? Meanwhile, I am more than happy that I became aware of this app."

"Each training session is perfectly planned in advance. The guesswork has an end. Instead, the training recommendations adapt more and more to my performance with each additional training."

"As a result, I can be sure that I can build a progressive training stimulus to build muscle. I even gained 5 kg on the bench on my 1RM within 3 weeks (I find that is good for my level)."

"I can definitely recommend the Dr.MuscleApp - and do that with my coaching clients as well. It is by far the best training app I have ever used."

-Philipp Rauscher

Physique Coach and author of Simplify and Win | https://www.physique-coaching.com/

"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

Contributor to Peer Reviewed Scientific Journals, Magazine Columnist (Over 50 mags in 9 countries), SWAT Trainer, and Author of Bodybuilding Revealed | http://www.brinkzone.com/

"Feedback from BrinkZone users of the app has been excellent—and you can now get my new Hybrid Program inside free as a bonus"

"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."

"So, I made a deal to include my new Hybrid Program in it. Just get Dr. Muscle here on this page and you'll get a special code to unlock my Hybrid Program inside the app as soon as you create your account."

"You won't regret it."

-Will Brink

Contributor to Peer Reviewed Scientific Journals, Magazine Columnist (Over 50 mags in 9 countries), SWAT Trainer, and Author of Bodybuilding Revealed | http://www.brinkzone.com/

"It's like a personal trainer in your pocket that tells you exactly what to do when you lift weights... I can't believe how easy it is."

"In my 30s, my doctor told me I probably wouldn’t make it to 40. I was 260 lbs with a blood pressure of 200/100, and a massive 48 inch waist. I wasn’t just morbidly obese: I was a walking stroke."

"But just before I hit 40, I transformed my body to a ripped 186 lbs and 6.5% bodyfat. I did it the "old" way, and boy I wish an app like this existed back then."

"This app gives you a program that starts at your level. Then, your program levels up with you and updates every workout automatically. The result is you always train with the best reps and sets to build muscle fast. It's like a personal trainer in your pocket that tells you exactly what to do when you lift weights... I can't believe how easy it is."

-Jon Benson

Best-selling author of "The Every Other Day Diet", "Fit over 40", and "7 Minute Muscle" | http://www.jonbensonfitness.com/

"In a few short weeks, not only did I make progress but I hit some new PRs"

"Skeptical at first but I gave it a shot. In a few short weeks, not only did I make progress but I hit some new PRs."

"I like how it uses machine learning to predict and design my workout. Sets, reps, rest and weight to be used are all outlined. You just do the work and save your sets. It takes it from there. Most apps track what you do. This one tracks but the main focus is figuring out based on your actual progress, what's next and how to improve."

"Deloads are part of the app which I found to be a refreshing experience that I first started doing with a manual program. If you haven't tried it, it's worth giving it a trial period to see if it works. I wish there were more pre-built workouts but at least you can easily add your own exercises and routines. It will apply the same machine learning to those as well. Now I recommend this app to anyone who will hear me."

May 2018 update: "I'm making great progress still and it's been months since I joined."

-Marc David

Bodybuilding Coach and Author of The NoBull Approach To Building Muscle | https://www.nobullbodybuilding.com/

"The exact plan YOUR body needs for sustained muscle growth and strength development"

"Once you get past the beginner stage of training, your gains no longer come by accident. You need a PLAN. The Dr. Muscle App gives you the exact plan YOUR body needs, based on the exact weights and exercises you're doing. And it changes your plan based on your results... not on some arbitrary measure of time."

"This app can help you achieve sustained muscle growth and strength development. It's based on rock-solid resistance training SCIENCE that has been proven to work in countless studies."

"If you're serious about your results, definitely get this app... test in your training... and you'll see and feel the improvements."

-Nick Nilsson "The Mad Scientist of Muscle"

Coach and Author of Muscle Explosion and Mad Scientist Muscle | http://www.fitstep.com/

"This program creates new workouts with proven principles to help you build muscle like never before"

"I'm 44, and I have been working out since I was a skinny nerd at the age of 15. Today I am proud to introduce an artificial intelligence workout program that the muscle building industry has never seen before."

"It actually LEARNS from your workouts, and creates new workouts with proven principles to help you build muscle like you have never built muscle before. SCIENCE is the key to build muscle, and with the emergence of artificial intelligence, you now have the opportunity to build NEW MUSCLE!"

"If you're into building muscle like me and LOVE innovation and new cutting edge stuff do NOT miss this."

-Alex Rogers

Supplement Expert and your source for maverick info about supplements | https://proteinfactory.com/

"I was a bit skeptical that a mobile app could be so good for building muscle"

"I was a bit skeptical that a mobile app could be so good for fitness. Most of the fitness apps in the app store are complete garbage, but this app is actually amazing."

"It makes working out very simple. All you do is answer a few questions about your unique situation and your goals, and then it generates a workout program for you. Then, when you do the workouts, you enter in your weights and it tells you how much weight and reps to do each and every workout, and it's based on the latest science of DUP."

"I'm very impressed."

-Jason Maxwell

Aerospace Engineer and fitness and nutrition author | http://www.jmaxfitness.com/

"This app could put fitness trainers out of business"

"This is one of the most easiest and effective fitness apps I’ve ever used. I hated the aggravation of bringing my workout journal to the gym but Dr. Muscle makes it a whole lot easier and it tells me EXACTLY what to do."

"Building muscle and getting into the best shape of my life has NEVER been easier. I dare you to try and find another muscle building app like it."

-Tim Ernst

Fitness Coach, Author and Founder of https://TurnAroundFitness.com

"Build more muscle and keep your joints healthy in the long run"

"When it comes to bodybuilding, simply lifting heavier isn’t always the best approach. If you try and lift heavier and heavier all the time, eventually you’ll get to the point where you are placing more stress on your joints, tendons, and ligaments rather than the specific muscles that you are trying to isolate."

"That's why I like this app so much. When the weights get too heavy, it deloads your weights automatically for you. That way, in the long run, you can build more muscle and keep your joints healthy."

-Lee Hayward

Competitive bodybuilder, Muscle building coach, and Author | http://leehayward.com/

"Safe and efficient gains in strength and muscle mass"

"Love the app's straight forward interface. Easy to log your weight training. What's truly unique though is that it is up to date and science-based. It helps you choose the right format of your workouts based on your training background."

"You also get the most appropriate number of reps, sets and loads for each exercise you do, workout to workout, based on your own progress. Seems legit for safe and efficient gains in strength and muscle mass."

-Dr. Nick Monastiriotis, ASCC, UKA PhD, Exercise Physiology (Leeds Beckett University)

Athletics Coach in the Greek Army Academy and Personal Trainer | Facebook

"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 | http://oldschoolnewbody.com/

You'll get stronger automatically

‣ On the intensity side, the app forces you to add weight every workout. To be precise, you’ll add at least 1% to your max strength (1RM) every time you train an exercise. When you accumulate fatigue, you might not make the 1% increase recommended by the app. You’re fatigued and your 1RM goes down. At that point, the app automatically has you deload. It cuts your 1RM by 10%, so you can recover. As you recover and increase your 1RM again, you’ll break your old plateau and set new records.

When you work out, the AI inside Dr. Muscle tells you what to do to build muscle faster.

To build muscle, you can lift heavier weights (intensity). Or you can lift more total weight (volume). Dr. Muscle helps you do both. With its powerful algorithm, it increases weights and volume every workout at a pace that's customized just right for you.

Yes! The app automatically finds a pace that’s challenging yet safe for you, making sure you build muscle as fast as possible without hurting yourself or burning out. Here's how it works:

‣ Sets: Always 2 sets or more; +1 set every 3 workouts; +1 set if you’ve improved more than 4% last workout; -1 set if you’ve improved less than 2% last workout. Sets drop 50% when your 1RM goes down and you deload (more on this later).

‣ Reps: Between 5-12 reps in rotation, based on the science of daily undulating periodization.

‣ Weight: The app predicts how heavy you’ll lift based on how heavy you lifted on your last workout + 90% of the increase between your last workout and the previous. Your progression is capped 1-5% per workout, for safety.

Advanced feature #2 — Your plan levels up with new exercises as you progress, so you hit your muscles from more angles and hypertrophy them in full

As we've seen, 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.

Let's say you max out on the incline bench press. 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.

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.

Advanced feature #3 — Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength

How long should you rest between sets to build muscle faster? Research has shown that:

‣“In terms of chronic adaptations, resting 3-5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training.” (de Salles et al. 2009)

‣ 3-minute rest intervals (vs. 1-minute) “promote greater increases in muscle strength and hypertrophy in young resistance-trained men.” (Schoenfeld et al. 2016)

‣ 2 vs. 5 minutes “did not have an influence on [...] long-term training adaptations in muscle strength and mass in previously strength-trained men.” (Ahtiainen et al. 2005)

In conclusion, for strength, you should rest at least 3 minutes. For hypertrophy, 2 minutes seems to be the sweet spot.

When you work out with Dr. Muscle, toggle on the timer option to "automatch reps". Then, the app will automatically match your rest period between sets to your reps. When training for strength, you'll rest 3 minutes 30 seconds. When training for hypertrophy, you'll rest 2 minutes. For reps in between, you'll rest 2 minutes 30 seconds or 3 minutes.

Matching and varying rest periods like that should help you maximize hypertrophy and gains in strength.

Advanced feature #4 — Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest

We all have strengths and weaknesses. Me, I'm strong in the deadlift. And I'm weak on the bench. Dr. Muscle knows this, and adapts my training automatically.

If your chest is strong, Dr. Muscle will increase your weights faster for your chest. If your back is weaker, Dr. Muscle adapts and slows down when you train your back.

After a few weeks, you end up with a completely different progression for your chest and your back. That's just normal: not every muscle in your body is equally strong.

Yet, many workout plans don't take this into account. They try and have you increase weights, reps, and sets at the same pace for your whole body. That doesn't make sense, but sometimes it's the best option, especially with paper-based plans. With paper-based plans, tracking each exercise individually can get complex fast.

But now, with a powerful AI in your phone, we can customize your workouts at the exercise level. And respect your body's own pace, muscle by muscle.

Here's what scientists and top coaches recommend for deloads:

‣ In a study, Ogasawara et al. (2013) divided 14 young men at random into 2 groups. Both groups trained for 6 months. Group 1 trained non-stop. Group 2 trained 6 weeks on / 3 weeks off. At the end of the study, both groups improved strength and hypertrophy in a similar fashion. This suggests that deloading won’t slow down your gains.

‣ Based on years of practice, Rippetoe and Baker (2014) recommend cutting weights 10% when you hit a plateau. This has worked well in my experience.

‣ In a review, Pritchard et al. (2015) recommended that you reduce volume by 30–70% for 1-4 weeks to improve performance.

Therefore, when you train with Dr. Muscle, you’ll cut sets 50% and weights 10% as soon as you hit a plateau (your 1RM goes down). This is done automatically for you inside the app.

Cutting sets 50% will reduce your volume 50% instantly. You will start to work back up starting the next workout, so your reduced volume will last less than the 4 weeks recommended by Pritchard et al. (2015).

The sames goes for your weights. You’ll cut them 10% and work back up. If you train an exercise 3 times a week and you only improve 1% (the minimum recommended in Dr. Muscle), you’ll return to your old 1RM after 10 workouts (3.3 weeks). At that point, after having recovered, on your 11th workout, you should smash a new record.

2- You'll have peace of mind that your workouts are always optimized and you're really building muscle faster

‣ If you're like me (before I became an exercise scientist), you second guess your workouts. Is your workout plan actually working? Is it really making you bigger and stronger as fast as possible? Is it optimized? Are you doing the right exercises? The best combination of sets and reps?

‣ With Dr. Muscle, you won't have to worry about that. You won't second guess your plan. You'll just focus on lifting heavy and getting buffed.

‣ New scientific discoveries are made all the time. Let us handle all the logistics. We update the app every month, and we'll keep updating it to ensure you get the best workouts backed by science. You workout plan will always be up-to-date and optimized, so you can focus on the fun part: building muscle and strength faster.

3- You'll save time and hassles—your workouts are ready at the push of a button

Picture this:

You get ready to work out. You take out your phone. You tap on today's workout. It's ready. You're glad you've stopped messing around with paper-based programs a long time ago.

Your first exercise is the bench press: 185 lbs for 9 reps. As you lie down on the bench, you think it might be too heavy. You unrack the bar. 1 reps, 2 reps... 5 reps... 9 reps... you rack the bar. You did it! You're surprised you're already that strong. The app was right: you were ready for 185 lbs for 9 reps. In fact, that was just your sweet spot for today.

Dr. Muscle saves you time and takes all the hassle out of training, so you can focus on lifting heavy and getting jacked.

4- Your workout data is backed up safely in the cloud

‣ Your workout data is automatically backed up in the cloud as you work out.

‣ You can recover it instantly, even if you drop a barbell on your phone (it happened to me).

‣ So, even if you break or lose your phone, you'll never lose your progress, and you can resume training with your customized workout plan and keep on building muscle faster like nothing happened.

‣ Soon, you will also be able to access your data online on our website.

‣ You'll be able to analyze your progress exercise by exercise and track your overall training volume.

5- "The best customer service" -Bob McDermott

"Dr. Muscle has the best customer service. Dr. Juneau and Christelle, his excellent assistant, take the time to help and answer questions you might have. So if you are on the fence for purchasing the app, go for it. You won't be disappointed." -Bob McDermott, 5-star Google Play review posted Jun 9, 2017

‣ Your satisfaction is my top priority. My support has been rated "great" 91% of the time in the last month, based on 104 ratings from 23% of our customers

‣ Call us +1 (514) 608-1057. Monday to Friday, 1:00 to 5:00 pm

‣ Email us support@drmuscleapp.com. We usually reply in less than 12 hours (except on weekends)

‣ Chat with us on Facebook (join our group or message our page)

You may find some bugs

I'll be honest with you: this app is in early access, so you can expect bugs. Right now, our timer stops counting down on iOs when the app is in the background. By the time you're reading this, that bug will probably be fixed. But you may find new ones.

In fact, we're counting on you to report them so we can get them fixed.

If you want a polished app, you should wait until our official launch (when our prices will go up).

But if you'd like to get an edge, train with our technology as it evolves, and support me and my team as we improve the app, then now is a great time to join the community.

Not for complete newbies

We've built this app with the serious lifter in mind. If you're a serious lifter, you know how to lift. You don't need to be taught the basic techniques. So, this app has no exercise images, no videos, and no instructions on technique.

If you're not a serious lifter and you're just starting out, you should hire an experienced and qualified personal trainer to teach you how to lift with proper form. With a good trainer, you should master the basics in 2-3 sessions.

There's no way we can replace a live trainer for that. That's why we're not even trying with images inside the app. But if you want to learn online anyway, we'll send you our #1 resource for exercise instruction and videos.

Just be warned: you won't find any instructions, images, or videos to teach you the exercises inside Dr. Muscle.

$500 / month for a personal trainer?

‣ 10 sessions a month with a personal trainer will cost you about $500 (at $50 / session).

‣ While in early access, Dr. Muscle is 10 times cheaper.

‣ Dr. Muscle is not a human trainer and it cannot show you the best form for each exercise. However, it remembers all your workouts perfectly. It computes your weights, reps, and sets with machine precision. And it's always up-to-date with the latest science.

‣ You get a discount while we're in early access. All we ask in return is that you give us your honest feedback so we can improve the app.

‣ We implement new features based on user feedback. Tell us what you want. If enough customers want it, we'll implement it.

Dr. Muscle is 10 times cheaper—lock in your lower price while Dr. Muscle is in early access

‣ We increase our price as we add new features. But if you subscribe now during early access, your price will never go up. You will lock in your lower price forever.

‣ Right now, we've already implemented: 3 home workouts, 3 gym workouts, questionnaire to help you choose your workout, add your own custom workouts, full workout history, 1RM charts, daily undulating periodization, deloads, timer for rest between sets, and autoset timer to match reps.

‣ Coming soon: planned overreaching, more advanced deloads, autoregulation with plus sets, and in-app chat.

The fitness industry is full of lies and bullshit. "Natural" lifters on steroids, fake before-and-after photos... the list goes on. So, I won't blame you if you're skeptical when I say that honesty is a core value for us. But it is, so I won't promise you 30 lbs of muscle in 2 months like some shady coaches do. Except in rare cases, that's just impossible.

Based on the results we've seen with our early access customers so far, I can guarantee this: if you're just starting out with our app and you're new to lifting weights, we guarantee you'll gain 15 lbs of muscle in 6 months. All you have to do is work out at least 3x a week with the program Dr. Muscle creates for you.

If you're more experienced, it's hard to tell how fast you'll gain. So, we can't guarantee your results, unfortunately. But you can expect to gain about 50 lbs of lean mass over the course of your lifting career... and more and more people are finding out that Dr. Muscle may be the fastest way to get there.

For strength, if you're not there yet, you can reasonably expect a 1.35x bodyweight bench press, a 1.75x bodyweight squat, and a 2x bodyweight deadlift in under 1 year. So, if you weigh 160 lbs, you would bench 216 lbs, squat 280 lbs, and deadlift 320 lbs. Now, as with a lot of things when it comes to lifting, your mileage may vary. But these numbers should give you a rough idea of what's in store for you with Dr. Muscle.

A Personal Invitation to Transform Your Body—From Dr. Carl Juneau

3 Science-Based Strategies That Help You Build Muscle Faster

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

How To Apply Daily Undulating Periodization To Your Own Training

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

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

Plus Set Guidelines Relative To Your Own Strength Level

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

When Should You Add New Exercises To Your Routine?

Adding New Exercises In Rotation

References

Introducing Dr. Muscle: The New "Pocket Personal Trainer" That Helps You Transform Your Body Using AI At a Fraction of the Cost of a Human Trainer

Here's What Dr. Muscle Will Do For You:

Customer Reviews

Experts Reviews

Here's How It Works:

The Secret To Building Muscle Is...

Progression—To Build Muscle, You Gotta Make Progress... Here's How:

With Dr. Muscle, You'll Apply The Secret To Building Muscle Automatically:

Here's Why You'll Build Muscle Faster With Dr. Muscle (5-Point Overview Of The App's Most Advanced Features)

5 Reasons Why You Should Start Using Dr. Muscle

Works On All Phones & In All Gyms

This App Is Far From Perfect

Dr. Muscle Tells You What To Do When You Lift Weights Like A Personal Trainer Would—But It's 10 Times Cheaper

Our "No Lies & Bullshit" Guarantee:

Gain 15 Lbs of Muscle in 6 Months (or It's Free)

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