martinhomuth / workoutperfection

This is a workout app for optimal bodybuilding routines based on the past performance

WorkoutPerfection is an app for tracking your workout results and based on that suggest a workout routine.

HINT: This is highly work in progress and literally everything will change

• Workout suggestion

  The workout is based on several preferences:

  • workout days per week (3 to 6 days)
  • expert setting to target niche muscles rather than the typical larger muscle groups
  • rotation duration - e.g. 3 days for the full body or up to 6
  • workout style - push/pull/legs or parts
  • used techniques [[https://www.bodybuilding.com/fun/reading_workout_logs.htm#8][bb.com]]
    • supersets
    • dropsets
    • giant sets
    • failure
    • etc
    • TODO: add extensive explanation in the app
  • periodization
    • hypertrophy (8-12 reps, <60s rest)
    • heavy lifting (6-8 reps, >3min rest)
    • hypertrophy with supersets and dropsets (8-12 reps)
    • occlusion training (15-30 reps, <30s rest)
  • total number of sets per workout

  One of the major features is the use of the website http://www.exrx.net/Lists/Directory.html where various exercises and muscle descriptions are listed.

  It is necessary to use the Brzychi formula to identify the maximum load. This calculation session is included in the workout once per month to adjust the internal values and optimize the workout values from there on. See https://en.wikipedia.org/wiki/One-repetition_maximum

• Tracking (during workout)

  For a workout app to work properly there are several things to consider:

  1. One does not want to enter more than a single number per set (weight or reps)
  2. Based on preferences the appropriate rest period is started after entering/acking the reps
  3. vibration/bell after rest period

• Automatic Adjustment

  This is the key feature of the app that removes the need for manually thinking of a new workout every other month or so. The key lies in the separation of body parts and probabilities of exercises to be selected in the next workout session of that body part.

  An example: On a leg day you perform hypertrophy training with squats. The next leg workout session will almost surely not contain squats and the one after that has at least a higher chance of being selected. The adjustments are based on various factors: compound movements vs isolation movements, hit target reps, number of specific muscles to hit (expert mode)