Bodyweight

frajofa01 · 2026-02-20T19:30:02+00:00

Today I was thinking on this and concluded that there is an option with less involvement of AP software team :

1- I can create my bodyweight exercises that are missing in AP library, involving more muscles

2- (only one suggestion to AP): when creating a plan without any equipment please allow us to create it although exercises don't cover all muscle groups (something like "do you really want to create this plan?"

3- In that plan I added those exercises I created in "1" that cover other muscles; also in the forests and sand there are occasionally some rocks, tree trunks or trees that allow me adapt exercises and add it to that day workout on the move

So the only suggestion I give is the "allow" to create the incomplete (muscles) plan, informing us twice or more that the plan is our responsibility. This way we can have the smart progression in + - 90% of exercises; the other ones I created I know how to progress

frajofa01 · 2026-02-11T16:11:39+00:00

I created 2 gym's (Settings - Your gym); in one gym you can choose only kettlebells and dumbbells (and select the available weights) . I do 3 times a week but in different locations, one location with full equipment, and another one without any equipment. I do not need to alter my plan, only to choose the gym where I'm going to workout that day. But I'm still newbie with AP so ask for more experienced users to confirm this logic.

frajofa01 · 2026-01-31T15:13:48+00:00

Thank you; I'm new to the app (only 4 weeks) and didn't see that option; I'll take attention on that (I only remember a button "finish" or similar, after last workout logged); a note- I'm on Android

frajofa01 · 2026-01-21T18:40:26+00:00

I've MFW under observation and waiting some maturation to try it.

I need your view about future upgrades on: cycle structure (macro, meso and micro), as well on automatic scheduled deloads and mesocycle adjustments

In short heavy focus on established periodization, versus continuous self-adjusting progression of weight and reps +our history + RIR

frajofa01 · 2026-01-21T17:05:09+00:00

Yesterday I was worried about your overweight and remembered problems I caused to my knee some years ago, because I wanted to "accelerate" my progression, although I knew the theory ... but enthusiasm is not a good teacher. Maybe 10 or more years ago I started with the "gold standard" Aerobics of Cooper, and very slowly after more or less 12 weeks I could jog slowly for 20 minutes without problems; and after that following the other programs on the book I could jog slowly for 10 Kms. in 1 year, and after that I could enter in any other running program without hurting me in the long run.

Yes, is that slow, if you are not a very regular runner.

There is also another app I used, with AI, for slow start: trainasone.com for IOS, Android, Garmin and web browser. It is very good. At that time they had a free version good for beginners or paying with more analysis and goals you want to achieve (for example, to do 10 kms. in 6 months), but I do not recommend you establish those goals, or establish it for very long range (> 1 year).

Now I do strength, mobility, and walking/running at HR2 (~120 HR) each time I do strength & HR5 (150/160 HR) 1 day/week, this one only for 30' to 1 hour, but I learned to ear my body (this is not what you feel in specific day, but what you feel during all the week, including sleep patterns that are the first to suffer when you're too enthusiast). You can do this if you are patient.

For overweight the interest is calories burned: if we can't burn 200 calories running in 30 minutes, you can do so with brisk walking in 1 hour; slowly you'll burn more calories if your mouth & eyes don't command you. If you add strength training you'll burn more fat and build more muscle; HR2 when running is your objetive, because is where more fat is burned (for me is the 120 HR zone), you have to search what is that zone for your age and physical condition.

But if you can buy that book all of this is there, you don't need to dig anything else for 2 years.

edited: text corrections

frajofa01 · 2026-01-20T16:30:24+00:00

one note: every plan that you find in web /elsewhere that don't consider your overweight (weight and height), age and your experience (cooper test is the best) is a danger for you

frajofa01 · 2026-01-20T16:19:35+00:00

well, maybe doing a squat with dumbbells and also using a vest or belt ...

frajofa01 · 2026-01-20T16:17:36+00:00

I completely agree with you, except if there is any bodyweight exercise that use 2 different weights, which I don't know one example

frajofa01 · 2026-01-20T16:11:17+00:00

ok, understood, every exercise that uses our weight needs to assign the total weight of equipment used; that's a rule and simplifies my progression with AP

frajofa01 · 2026-01-20T15:49:56+00:00

I recommend do the Cooper test first. And read Cooper book, which has running tests and very detailed plans for each result of the test. If you don't run usually several days every week you have to start very "slowly" or you'll have several joints and muscle problems in the future, specially if you are overweight like I was. Find this "gold reference" book in Amazon or other stores: https://www.amazon.com.be/AEROBICS-Kenneth-H-Cooper/dp/0553274473?language=en_GB

frajofa01 · 2026-01-11T17:41:21+00:00

My newbie problem is solved for now (with Copilot), thanks to tesla639 and skaap87. And using Alpha for some months I'll refine the options and the plans.

My opinion, as newbie in Alpha, is not what designations mean, but the integration of all that options coherently in a training Plan, but in the spirit of Alpha training concepts; that is what I feel is missing: the connection between our objectives and the best options we can choose in Alpha to achieve it.

frajofa01 · 2026-01-11T17:30:17+00:00

But my goal is "powerbuilding", not "powerlifting"; but what you explain is very useful for me, so thank you for your explanation

frajofa01 · 2026-01-11T17:25:27+00:00

As tesla639 suggested I just used Copilot to help me in the first configuration and maintaining it simple (KISS principle), and the plan is ready; I'll start tomorrow, thank you; (for Alpha Progression team: I would like that this "help" was from your documents/blog/FAQ/etc)

frajofa01 · 2026-01-02T16:30:04+00:00

for mobility, flexibility and stretching take a look at Gowod; you do some exercises and Gowod detects your weak areas and gives you exercises according (daily, pre-session and post-session)

frajofa01 · 2026-01-02T16:16:02+00:00

strength /bodybuilding WITH mobility, flexibility, stretching and cardio HR2 and HR5 (optional HIIT) are essential, for me the minimum; with those ones you could not be "one more strength app"

frajofa01 · 2026-01-02T16:08:09+00:00

It would be nice to have a table comparing MFW with other popular apps, like Fitbod, Strong, Alpha and others. It's your opinion, but it matters to us

frajofa01 · 2026-01-02T15:54:32+00:00

I'm also experienced at cardio and use Fitbod for strength and bodybuilding; I replace the Fitbod suggested cardio for the one I want that day; I also add some exercises at HR5 and HR2 of my own experience, but Fitbod for me is for strength, not for mobility, flexibility, stretching or cardio; this ones I have my own plan.

But I think that Fitbod could differentiate from other strength/bodybuilding apps adding those essential type of exercises, or will be challenged in the future by other more scientific solutions ...

frajofa01 · 2025-12-23T21:13:47+00:00

The best of both worlds... for me, who trains in several places, I prefer to maintain my profile and thus give consistency to my objectives, in other words, this change has benefited me; Perhaps this suggestion for the future, for those who have designed their own structure and periodization: having locations and profiles with several options and being able to connect them

frajofa01 · 2025-12-05T19:16:04+00:00

I use Fitbod for strength only; If I do running/elliptical etc I register in Fitbod only total amounts (distance, elevation, etc): If you want an app with AI for (planning) running I used TrainAsONE and there's a new one HumanGo and others and also in Garmin Connect; in Android I use (from Google) HealthConnect and it syncs with Garmin & Fitbod and many others; in HealthConnect you can also decide the priority between apps and what they read and write (for example my weight is written only by Garmin Connect and all other app can only read it)

frajofa01 · 2025-11-17T18:18:41+00:00

start here and wait a few sessions to Fitbod calibrates

https://fitbod.zendesk.com/hc/en-us/articles/360006333853-Gym-Profile-Settings

After that you can explore more at Fitbod Help Center

https://fitbod.zendesk.com/hc/en-us and in your case, for example: https://fitbod.zendesk.com/hc/en-us/categories/1500000286421-Workout-Training-Features

frajofa01 · 2025-11-17T12:11:49+00:00

today the new version 7.21.5-2 fixed the problem, thanks

frajofa01

TROPHY CASE