The Science
Every programming decision in Myotect is grounded in peer-reviewed exercise science. Here's what drives the system.
Each with form cues, muscle targets, and scientific rationale
Tracked individually with evidence-based weekly volume targets
Everything stays on your device. No accounts, no cloud, no tracking
Principles
Myotect uses double progression to systematically increase training demands. You work within a prescribed rep range. When all sets hit the top of the range, weight increases by the minimum increment. If you fail to reach the minimum reps for two consecutive sessions, the app reduces weight by 10%.
Progressive overload is the fundamental principle of resistance training adaptation (Kraemer & Ratamess, 2004). A dose-response relationship exists between volume and hypertrophy (Schoenfeld & Krieger, 2017).
Training is organised into mesocycles of 4-6 weeks of progressive volume followed by a deload week. Volume increases each week, creating a progressively greater stimulus. The deload allows accumulated fatigue to dissipate so fitness gains can be expressed.
Periodised programmes produce superior strength and hypertrophy outcomes compared to non-periodised approaches (Harries et al., 2015; Williams et al., 2017).
Before each session, Myotect assesses readiness through three inputs: sleep quality (weighted 40%), stress level (35%), and motivation (25%). Low readiness triggers an advisory. Per-exercise difficulty ratings and RIR data drive fatigue assessment and volume adaptation.
RPE/RIR-based autoregulation allows athletes to manage daily readiness fluctuations, leading to comparable or superior outcomes versus fixed programming (Helms et al., 2016, 2018).
Each muscle group has evidence-based weekly volume targets adjusted for training experience and age. The app tracks working sets per muscle against these targets, showing volume bars and trend arrows on the Progress tab.
Volume landmarks (MV, MEV, MAV, MRV) describe the dose-response for each muscle group, with significant individual variation (Israetel et al., 2019). 10+ sets per muscle per week produce greater hypertrophy in trained individuals (Schoenfeld & Krieger, 2017).
Myotect selects split types based on available training days to ensure each muscle is trained at least twice per week. A post-generation frequency audit adds exercises to any muscle groups that only appear once.
Training each muscle group 2+ times per week produces superior hypertrophy compared to once weekly at matched volume (Schoenfeld et al., 2016).
How It Works
Enter your experience level, available training days, session duration, and equipment.
Myotect generates a periodised programme with evidence-based volume targets per muscle group.
Log each set with weight, reps, and RIR. Rest timer starts automatically. Rate difficulty after each exercise.
The app adjusts weights, manages deloads, and generates your next mesocycle based on your performance.