FAQ.

Because that combination sits inside the effective range for hypertrophy without burning through recovery you need for the next session. 6–8 keeps load high enough to take seriously, 2 sets is the minimum productive dose per session, and 1–2 RIR is close enough to failure to recruit the right fibres without the noise of actual failure on every set. Details live on the science page.

Because it hits each muscle twice a week in four sessions with enough volume per session to drive growth and enough gap between sessions to recover fully. Twice-weekly frequency is the sweet spot for recovery-limited hypertrophy, and Upper / Lower gets you there cleanly. Prefer another structure? The custom builder lets you design one with the same volume caps.

For a given muscle, the best exercise is often the one with the highest stimulus-to-fatigue ratio — it isolates, stabilises, and lets you train closer to failure safely. That's usually a machine. Free-weight compounds still appear; they just aren't the default when a higher-SFR tool exists for the same muscle.

Every default is swappable. The library lists higher- and lower-SFR alternatives for each muscle, ordered by the same logic. Pick the closest one you have access to; the progression logic doesn't care which exercise it's progressing.

A training block — typically four to six weeks of progressive accumulation followed by a deload. Long enough for real adaptation, short enough to avoid burning out. It's the unit this app is built around.

It's in private development. Join the iOS waitlist and you'll be among the first to get a TestFlight invite when it's ready.

iOS first. A native Android build isn't on the roadmap for launch, but the core backend is platform-agnostic, so it's possible later.

Yes. The app is being built to log sets offline and sync once you're back online. If you sign out before syncing, unsynced sets are lost — reconnect first.

Yes, that's the intent. Sessions, progression, and logs all live in one place. There's no need to cross-reference a separate program PDF.

Yes. A CSV export is part of launch. All your data lives in your own account, and you can take it with you or delete it at any time — see the privacy policy.

Yes — and it'll still be useful at year five. Training age is part of onboarding, and starting volume, progression rate, and weak-point priority all shift with it.

No. The app prescribes load against your recent logs and a target RIR, not against an estimated one-rep max. If you've never lifted before, start light; the logs calibrate within a week or two.

Skip it and continue with the next one. Don't try to make up missed volume — the mesocycle is designed to tolerate a missed session every week or two without stalling progress. If you miss more than that, consider the current week a soft deload and pick up the pattern.

Yes. Low-intensity cardio interferes very little with hypertrophy. Keep high-intensity intervals on non-lifting days or well after lifting, and scale back if you notice your lifting sessions getting harder at the same loads.

Yes — hypertrophy training while in a moderate deficit is the standard recommendation to preserve muscle. Expect load progression to slow and RIR to drift lower at the same loads; both are normal. The app doesn't need to know you're cutting.

In a Supabase-hosted Postgres database, encrypted at rest and in transit, behind row-level security keyed on your user ID. Only you can read or write your data. Full details on the privacy page.

Free during the beta. If a paid tier ever exists, the core session generator and logging will stay free.

Yes, from Settings inside the app. Deletion requires a second factor (MFA) as a safety check. All your training data is removed.

No. Mesocycle is an information and training tool. It isn't a substitute for advice from a qualified medical or rehabilitation professional. Talk to one before starting or modifying a program, especially if you have existing injuries or conditions.