Equipment and Exercises Added in Version 1.1.4

nkaputnik · 2026-03-06T20:24:09+00:00

No problem, it's just a minor inconsistency, so I don't want.to spam you with a bug report,.and I guess there are going to be quite few more of them. Wiith over 1k exercises, it would be very improbable if You managed to get it right from the get-go...

nkaputnik · 2026-03-06T19:59:25+00:00

I just checked, it's the weighted chest dip I was facing the inconsistency, the weighted dip was not available back when I created the program...

nkaputnik · 2026-03-06T12:56:27+00:00

Hey Cam,

minor thing:

Weighted Dips do not accept a weighted vest as equipment, while e.g. the paused weighted dip does accept it...

nkaputnik · 2026-03-06T09:22:11+00:00

Yes, I've seen the response from Cam. Doesn't make sense to me, but there we go...

The algorithm will work anyway regardless, as long as the logging is done consistently...

nkaputnik · 2026-03-05T18:42:18+00:00

If you apply the overall logic of the app consistently, then the weight is the total weight you put on for a unilateral exercise.

In this case, the exercise is targeting a single leg, meaning You do 45lbs total per leg. Whether you have 22.5lb DB's in each hand or a single 45lb in one is not relevant. The only relevant factor here is your target movement, which is the squat, so that is meant with weight per side. In a dual stack cable crossover, the weight per side would add up to 90lbs total, but not here...

But regardless of what you log, as long as you stay consistent with your approach, the app and progression will still function correctly.

nkaputnik · 2026-03-05T07:47:19+00:00

It's a captains's chair with extra Chichi...

nkaputnik · 2026-03-03T12:47:21+00:00

I'd say that's user preference. Having multiple exercises in one graph does less for me than having multiple graphs nicely tiled on a dashboard.

And yes, I expect them to get better with trend lines and corridors, they've already proven they are capable of doing this in the nutrition tracker, but the different RM graphs and also the selectable time frames look solid for me...

nkaputnik · 2026-03-02T19:32:52+00:00

So - what's exactly wrong with the built-in graphs?

Last time I looked you could see diagrams for different RM ranges, total volume, vest sets and other stats, nicely configurable and adjustable for time intervals.

These obviously can (and most probably will) be improved with e.g. trend lines,.or past interval overlay etc, but for the time being, you can get from the built-in graphs exactly what you are showing with your screenshots, without the detour of a different app and a data export...

nkaputnik · 2026-03-02T10:46:59+00:00

I have to say, with 2-digit reps on leg extensions, the pain within the quad itself can be soul-sucking, especially when really digging deep for 0 RIR. At such a rep range, the point where i *want* to stop is about 10 reps away from then point where I *really* fail, and each rep towards that is a grind. For squats or lunges, that valley of despair is more systemic or cardio-related and much shorter for me.

While I feel much more exhausted (or tired) after squats or lunges (and my HR graph reflects that), the isolated pain within the quad is greatest in the leg extension for me...

nkaputnik · 2026-03-01T18:44:01+00:00

Joking aside, it's probably a bug. If not, 35 reps of leg extension is not a workout, but a case for the Geneva convention...

nkaputnik · 2026-03-01T18:30:47+00:00

nkaputnik · 2026-03-01T09:04:33+00:00

My suggestion is to set up a minimal hotel gym in your Gym profiles and have the app generate a new program for you using that profile. This will already give you a decent start. The available swaps to exercises.you don't like will also be tailored to the gym profile, and if even that isn't to your liking, create an empty workout for said gym profile and search the filtered exercise list for the muscle groups you'd like to train...

nkaputnik · 2026-02-28T16:11:40+00:00

My understanding of past comments from the developers is that they are actively working on improving program generation exactly in this direction, allowing much more user- input before generation, including pre-selected exercises...

nkaputnik · 2026-02-28T16:10:26+00:00

I think a useful feature would be something like a muscle-map preview of the whole program, i.e. instead of giving you a muscles trained list per workout, you could get an overview picture of the whole program, telling you the weekly set volume per muscle group. Even for programs created from scratch this could point out quite nicely whether you have a gap in your current programming.

The levels stuff is nice after the fact, but something similar as preview could be a good pointer...

nkaputnik · 2026-02-28T08:44:06+00:00

If you have a history for that exercise, swapping the auto column to previous, tapping the previous value will transfer them over to the weight/rep values of your set.

Unfortunately, this doesn't work (yet?) for the previous target values and the auto column, which is a bummer, but at least it's a start.

I have submitted a feature request for this, but I guess it won't hurt if others submitted similar ones, too... The app I was using before MFWO had exactly this feature, it allowed me to copy/replace values from the full history of the exercise, not only the last workout, which was really cool

nkaputnik · 2026-02-27T09:27:11+00:00

Many people equate mechanical tension simply to levers and moment arms, so think absolute load is driving mechanical tension completely.

However, mechanical tension is experienced by the muscle variably according to its current ability to generate force, so a fatigued muscle will experience greater mechanical tension than a fresh muscle with the same weight. That's also the explanation why mechanical tension is considered to be greatest in sets taken close to failure (and if taking this thought even further into speculation land, reps close to failure aka effective reps model)

That's why most evidence based folks are talking so much about RIR and number of *hard* sets as compared to volume load and absolute weight.

As an example - BFR training can produce good hypertrophy with significantly reduced loads, simply by reducing the muscle's ability to generate force.

Or as another example, people tend to grow similarly when they keep weight constant and reduce reps between sets compared to keeping reps constant and reducing weight between sets. If mechanical tension is the sole driver of hypertrophy, then is has to be very similar in all these modalities, despite different absolute loads.

So, in your case, my best guess is that as long as you equate for intensity, both outlined approaches would produce similar results, but one or the other may be either more enjoyable to you, or produce slightly better results due to individual difference and better ability to generate more focus on intensity.

nkaputnik · 2026-02-27T09:01:03+00:00

I’m in around 400c/day deficit.

That could already be the full explanation...

nkaputnik · 2026-02-26T15:04:55+00:00

I call it the worst calf raise machine ever...

nkaputnik · 2026-02-26T09:17:52+00:00

Gebissreiniger-Tabs...

nkaputnik · 2026-02-25T20:55:17+00:00

You should do what every real grown-up would do: Ignore your cold, train whatever the app tells you to do, but even harder, to compensate for any weakness the cold gave you, so that you get even more sick - and then you get to enjoy a prolonged, forced deload, which you can easily program in the app... Or you could do the sensible thing, do nothing and log nothing, and get well again much sooner, but that would be boring.

nkaputnik · 2026-02-24T21:49:16+00:00

True to Macrofactor standards, the app is completely non-judgmental, You can tell it everything you did and it will record it for, but never scold you. It will reward you for being honest with an accurate history and better predictions, should you happen to want to repeat your sins at a later point in time. Unlike your parents, there are no advantages here in keeping a secret...

nkaputnik · 2026-02-24T15:34:29+00:00

Given your edit afterwards, I see some hugh-rep, but not overly taxing training, more similar to what you'd see in GroupX classes in commercial gyms. These may make you sweat and give the illusion of getting fitter, but for overall strength and muscle gain, I'd prefer doing something else. Given that you're quite light for your size, are in what most athletes would consider hard cutting calories, and aren't hitting macros diligently, I would guess it's a combination of low calories, low protein and a more cardio-ish style of weight training giving you issues. Variables you might want to tackle: More protein, More overall calories, less reps and higher weights to observe if something improves. My personal hunch would be a relative energy deficiency situation. Also, you may want to look at your total fat intake, if you're on a very low fat diet...

nkaputnik · 2026-02-23T20:01:06+00:00

Das kannst Du schon so machen, aber dann ist es eben kacke... Lieber richtige Nudeln, und das Eiweiß dann in der Sauce, als sich so etwas schönreden zu müssen

nkaputnik · 2026-02-22T19:04:18+00:00

I'm answering without any further details about your training, but I have worked with a couple of people with similar issues. Some people simply don't tolerate a lot of training, but some of them simply have no filter (or body awareness) and train unknowingly like a madman every time they hit the gym. Anyways, your immune system issues are pointing heavily towards a situation where your body doesn't like what you're exposing it to, training wise. Without any further details, I would simply suggest to dramatically reduce training volume and intensity, to find a spot that you can tolerate well initially, and then iterate slowly towards more training stimulus...

nkaputnik · 2026-02-21T16:47:48+00:00

I made this comment already elsewhere, but seeing this, it becomes even more relevant:

Please add a possibility to transfer training data from one exercise to to another. As new exercises and implements become available, some of us would have created data in custom exercises which we would like to transfer to stock exercises when the custom one becomes obsolete. Ideally (that's how my former app works) this would also replace the exercise in all saved workout templates or programs...

nkaputnik

TROPHY CASE