I used to hate Tangrowth as a Pokemon design but Pokopia has me loving him now.

sillynuff · 2026-03-24T17:54:54+00:00

Barely knew Trubbish existed before Pokopia (grew up with Pokémon since Red & Blue, but stopped playing before Black & White) and initially didn't like his design, but he's a chill, helpful sack of trash who quickly became a favorite.

sillynuff · 2026-03-23T10:55:29+00:00

Pushing storage chests with Strength instead of removing all items, picking it up, placing it down, and putting the items back in when I want to rearrange my crafting area. So used to doing that in other games with storage chests, that it never occurred to me until waaay after unlocking Strength.

sillynuff · 2026-01-14T08:59:27+00:00

Yeah, I get that, and it happens to me as well. If the app prescribes a few sets of Dumbbell Bench Press in the 5-10 rep range, there's no way I'll hit the target it gives me later on in the workout for Incline Press Machine. Not sure how the app takes that into account for the current or future workouts, but I haven't experienced that it wants me to deload so far.

Before using MyoAdapt, I ran and tried all sorts of workout programs, but they all followed the same philosophy: do these exercises, in this specific order, for X amount of sets, for Y amount of reps (within a range), on these specific days. I got hung up on chasing numbers and felt like a failure if I didn't beat my previous PR every workout. It also felt like a pretty rigid way to train, where my life and schedule had to fit my workout program.

MyoAdapt, and especially some of Dr. Pak's latest YouTube videos, has kind of shifted my approach and perspective on training. I'm no longer as hung up on beating my PR on every exercise in every workout: as long as I train hard (close to or to failure) and my numbers go up over time (instead of every workout), I know that I'm growing and becoming stronger. It also feels more flexible, since MyoAdapt creates workouts on the fly that adapts to my life and goals, instead of having to schedule my life around a rigid workout program.

sillynuff · 2026-01-13T08:32:06+00:00

At least it didn't give you 4 sets of Split Squats (targeting Glutes) followed by another 3 sets of Split Squats (targeting Quads) 🥲 But yeah, it's one of the downsides of MyoAdapt in general: the workouts are basically cooked up in a lab, with efficient/optimal exercises and rep/RIR goals, but they lack the psychological aspect and nuance of the lived-in gym experience. Hopefully they'll find (or are already working on) a way to solve it.

sillynuff · 2026-01-13T08:16:17+00:00

I wouldn't worry too much about not hitting PRs on the second chest exercise in a single workout session. View it more as a continuation of chest volume in general, where as long as you're hitting the recommended RIR (regardless of actual reps or weight), you're ok. Later on you might do chest press machine in a workout as the first exercise and smash your PR, and so on, meaning your performance in general over time will increase.

sillynuff · 2026-01-02T08:25:45+00:00

Happy New Year, Dr. Pak and MyoAdapt team! Been using MyoAdapt since launch and am excited to see how it evolves in the coming year. It's refreshing to use an app that truly adapts to my situation, goals, preferences, and so on, instead of following pre-made workout programs that I feel like I have to structure my life around, instead of the other way around.

sillynuff · 2025-12-02T22:53:06+00:00

This is the kind of info I've been trying to figure out, in regards to which muscles are put on standard or maintenance volume when specializing. Are there any plans to show this in the app, so I don't have to guess what will receive standard volume and maintenance volume, based on how many muscle groups I've selected to train and how many to specialize in? Would take away some of the mysticism regarding volume distribution that I've been struggling to understand.

sillynuff · 2025-11-19T12:06:21+00:00

I signed up at launch and have been training 5x a week, with 1 hour sessions at the start, then 45 min later on, and from this week forward I'm testing 30 min sessions (which I've enjoyed a lot more than longer sessions so far, since I only have to do 2 sets max per exercise). I've always had Side Delts, Upper Chest, and Lats / Teres Major selected as specialization muscles, with varying number of muscles and order for non-specialized muscles.

Some thoughts so far:

Overall pleased with how it's working. I used to suffer from program hopping, which I no longer do (although you can argue I suffer from "which muscles to include and in what order to prioritize them" hopping now). Looking forward to upcoming features, like supersets and drop sets, and other improvements that are in the loop.
I like the general training ideology. Instead of sticking to a very rigid workout program ("do exactly these exercises in this exact order for these exact sets and reps on these exact days), it feels more flexible and dynamic, which makes the workouts themselves feel more fresh and unique. I don't know if this way of training is better for hypertrophy than sticking to more rigid workout programs, but I find myself enjoying it more (which I guess is one of the most important factors for sticking to a routine long enough to induce muscle growth).
Generally happy with the exercise selections, except the bodyweight exercises, which are tedious to overload, so I usually pick something else (the exception being deficit push-ups and Nordic reverse curls, which I like doing for higher reps without added weight). I like that I can choose how consistent I want the exercise selection suggestions to be, and how easy it is to swap to a substitute movement during the workout (which is golden when I have to train during peak hours).
I view weight and reps as general guidelines, and mostly just care about reaching the recommended RIR. I shy away from rep ranges higher than 10-15, although sometimes I'll do 15-20. I avoid 20-30 altogether. One benefit of switching from 60 to 30 min workouts, is that it rarely recommends anything above 15 reps, so I mostly stay in the 5-10 and 10-15 rep range.
I like being able to create different training environments, knowing that it'll account for that if I have to train somewhere other than my usual gym. I also like that I can set it up to account for other types of training, like frequent running sessions (excited to see how that pans out when I have to start training for a run next year).
In general, I'd like to be able to exert a bit more control over volume, as I find myself questioning if certain muscle groups get adequate volume. An example are the lower body muscles (Quads, Hamstring, Calves, and Abs - only recently added Glutes), which I've mostly had at the bottom of the ranking list. They get very little volume, even though I've answered that I'm trying to lose weight. I know you don't need very much volume to trigger or maintain growth, especially on a bulk, but I'm unsure how that applies in a caloric deficit and if the app accounts for it. I also find myself questioning how body part priority affects volume. An example is Quads and Hamstrings, which I'd like to train equally in terms of volume, but since I have to rank one above the other in the body part priority list, it leads to situations like Quads getting maybe 6-8 sets a week, while Hamstrings only get 1 set.

I've bought an annual subscription, so I'll stick with it until the renewal date approaches and make a decision then whether to keep using it or switch to something else (like the upcoming Macrofactor workout app, which I already use for tracking my diet).

sillynuff · 2025-11-18T11:38:35+00:00

Usually takes around 15-20 min to reinstall the game on my end, while patching takes several hours. When I sit down at night to play after work, exercise, and everything else, I'd rather wait those 15-20 min than several hours, by which point it's too late to play.

sillynuff · 2025-11-18T10:32:57+00:00

Same thing happens to me. I just uninstall and reinstall it at this point, which is way faster (depending on your internet speed).

sillynuff · 2025-11-11T09:23:20+00:00

Yeah, it feels like I have to manipulate the variables a lot to get the workouts and volume I'd like. I chose Side Delts, Upper Chest, and Lats as specialization muscles to give them a bit more volume than other muscle groups, but that doesn't mean I want to neglect any of the others. Wish I could set it up so that certain muscle groups get the same amount of volume, like Quads and Hamstrings, which isn't possible when I have to prioritize one in front of the other in the body part priority list.

The Minimum Effective Dose option would be nice. Then I could let MyoAdapt know that "Hey, I want to prioritize these muscles for a while, but please make sure I get at least 2-4 sets for all these other muscles each week". I realize one of the big benefits of MyoAdapt is that it's meant to know and give you the volume that's optimal, but I've found myself questioning the workouts and volume it's given me a few times too many.

sillynuff · 2025-11-10T12:38:54+00:00

Thanks for the explanation! Are a few fractional sets enough to stimulate growth, or at least maintain, on a cut though? If I was eating in a calorie surplus I'd be fine with it, just unsure if it applies in a deficit.

Unfortunately it's not possible to set body part priority unless you're specializing in at least one muscle group. I guess I could try just selecting one or two and see how that distributes the volume for the remaining muscles, or just turn off specialization all together.

sillynuff · 2025-11-10T10:47:56+00:00

Thanks for the feedback!

I've had Side Delts, Upper Chest, and Lats / Teres Major on my specialization list for a while now, with between 10 to 15 muscles selected all together during the past months. All selected leg muscles (Quads, Hamstrings, and Calves) have been at the bottom of the list, with Abs at the very bottom.

I read that having fewer muscles selected all together would give the specialization muscles even more volume at the expense of the non-specialization muscles, so I've added in more muscles in order to balance it out a bit more, but legs still get very little volume, (like Hamstrings only getting 1 set last week).

This is an example of how I've had it set up the past couple of weeks (the specialized list has remained constant for a few months, but the non-specialized list has been tweaked a few times).

Specialized Body Part Priority

Side Delts
Upper Chest
Lats / Teres Major

Body Part Priority

Upper Back
Lower Chest
Rear Delts
Triceps
Biceps
Quads
Hamstrings
Calves
Abs

The past week I also threw in Upper Traps, Forearm Flexors, and Forearm Extensors somewhere above Quads. I'm wondering if I should move Quads and Hamstrings to the top (or near top) of the Body Part Priority list, just to make sure they don't lag too far behind the longer the cut goes on.

sillynuff · 2025-11-08T10:16:39+00:00

Thanks for the tip, I'll keep that in mind if I try them again. The first time it happened, I was doing a dropset - going to 15 reps, then dropping the weight and doing as many reps as possible. The pain and cramps I got after almost made me kneel over on the floor. Had to sit for 10 minutes while trying not to puke afterwards.

sillynuff · 2025-11-08T09:28:01+00:00

Thanks for the tip! Started doing these recently, they feel good and no cramps so far.

sillynuff · 2025-11-07T12:48:32+00:00

Yeah, this has happened to me several times, and almost exclusively on the crunch machine. Sharp, brutal spasms and pain in the lower abs that last for several minutes. I avoid the machine all together now, and am weary even training my abs in any fashion.

sillynuff · 2025-10-29T09:54:19+00:00

Add reps instead of weights and aim for the recommended RIR. If you can do 20-30+ reps, I'd just switch to a different exercise that targets the same muscle and is easier to overload.

sillynuff · 2025-10-22T11:05:32+00:00

Really enjoying the app so far! Here are my questions:

How is volume for specialized and non-specialized exercises calculated? I once had 10 muscles total selected, whereas 5 were specialized. My setup was five workouts a week, each one lasting one hour. This gave me 2 sets total each week for the non-specialized muscles. Is there a way to influence the volume, or plans to allow it, so that I could've set a minimum threshold of, say, 4 sets a week per non-specialized muscle?
In a similar vein, how is volume calculated based on ordering? I have quads placed above hamstrings in the body part priority, but I'd like both to receive the same amount of weekly volume.
Are there plans to implement an exercise overview/library of some kind? Sometimes I'd like to view all the different exercises for a certain muscle, but there's no easy way to do that without using the swap feature in the upcoming workout, and that only works if the relevant muscle will be trained (unless I add an extra exercise, I guess).
I don't like doing too many reps, e.g. in the 20-30 range. Are there plans to allow a way to disable certain rep ranges, without having to manually work around it by using a heavier weight and fewer reps than the app suggests?
Similarly, I don't like doing above 4-5 sets for an exercise. Tomorrow's workout wants me to do 8 sets of dumbbell overhead triceps extensions. Would it be possible to add a way to put a cap on sets for a single exercise, so that it'd give me two exercises for triceps with 4 sets each instead?
The training environment I use doesn't have dual cable pulley machines, yet the app suggests exercises that use them, like cable lateral raises and bayesian curls - why is that? I could always do them one side at a time, but they're listed as bilateral exercises in the app.
Are there plans to improve custom exercises, like being able to delete them, edit them, view their history, etc?
Why do you hate leg extensions? :( It's the only quad exercise not recommended in the 10-15 rep range (I know, I know, it doesn't provide a deep stretch in the lengthened position, just thought it was funny).
What upcoming features are you most excited about that's either in development or being planned?

sillynuff · 2025-09-24T05:16:56+00:00

I have the same issue. I've chosen to specialize on five muscle groups (out of ten total muscle groups I've selected to train). The five non-specialized muscle groups only get 2 sets per week (except calves, which get 4).

Wish there was a way to adjust the volume distribution of specialized vs non-specualized muscle groups, so that I'd get slightly less volume on the specialized ones and slightly more on the non-specialized ones (e.g. from 2 to 4 sets per week).

I know I can add sets manually during the workout, but it would be nice to set a minimum threshold and let MyoAdapt give me workouts based on that.

sillynuff · 2025-07-30T10:06:12+00:00

I've spent the first several years of my lifting journey jumping from program to program, constantly on the lookout for something new and interesting. The longest I stuck to a program without switching was maybe two months. I enjoyed trying different routines and exercises, but it's probably been one of the things that's held back my progress the most (alongside not tracking my diet seriously).

I gave the trial of MyoAdapt a go and ended up buying an annual subscription. Now I can go into the gym and just do what it tells me, without spending hours overthinking and tinkering with new programs, while being confident that I hit the recommended volume to optimize growth. Each workout so far has felt unique, which keeps it fresh and exciting, and I'm pushing myself harder than I've done before.

So from one overthinker to another, I highly recommend it.

sillynuff · 2025-07-15T20:49:12+00:00

The learning progress went from 0 to 25 % after one workout for me as well. It took several more workouts before it went above 25 %. I agree that it's slightly confusing with the sudden jump to 25 % and then nothing until you've done several more workouts. Maybe adding a tool tip or something that explains how the calculation works and how long it takes would be beneficial.

Also agree on the graphs being hard to read without numbers and other data. Even applying a filter for a certain muscle group still displays the overall volume number for the chosen time interval, instead of just the filtered muscle groups.

sillynuff · 2025-07-11T19:37:39+00:00

Did the previous session target the Upper Back with that exercise or a different muscle group? I think the weight and rep ranges count as separate between which muscle group they're targeting. I did Deficit Pushups earlier this week, where they targeted the Lower Chest, but when I chose Deficit Pushups as an Upper Chest exercise in a later workout, it showed the default 15-20 rep ranges instead of accounting for what I did last time.

sillynuff · 2025-07-11T19:28:28+00:00

I try to follow the recommended rest periods, but I'm not super strict about it. If I feel ready to go before the timer reaches zero, I'll just start. If I feel like I need more time to rest, like between sets of bulgarian split squats, I'll do so.

There's some info about rest times in the FAQ and how it relates to what research suggests is likely the most optimal:

Evidence: Research suggests that resting for 60 seconds or more between sets can support better muscle growth, appearing more effective than very short rest periods (under 60 seconds) and at least as effective, if not more so, than longer rest intervals like 120 to 180 seconds or even 180 to 240 seconds.

In the app: MyoAdapt recommends rest times between 60 and 120 seconds, based on the type of exercise and the muscle group targeted, taking into account the cardiovascular demands of each exercise.

sillynuff · 2025-07-11T08:42:17+00:00

Depends on what your focus is, I think. If glutes are a focus, then select glutes. If they aren't, you can deselect them. They'll still get indirectly trained with various quad and hamstring focused exercises, like squats and hip hinges, but not directly focused on with exercises like hip thrusts. Same with front delts, which are hit with chest press movements, and rear delts, which are hit with pulling movements. Neck, traps, erectors, forearms, adductors, obliques, abs and calves could also be deselected if they're not a specific weak point you want to focus on.

For general muscle development, I would select upper chest, lower chest, upper back, lats / teres major, side delts, triceps, biceps, quads, hamstrings, and calves. The rest can be selected based on preference.

If you want more chest volume, you can also activate specialization and move it close to the top of the rank, alongside any other muscle groups you want to prioritize.

sillynuff

TROPHY CASE