How to Change Increments (iPhone)
The app automatically adds weight each workout if you get five reps on all sets.
These are the default increments:
- Squat/Barbell Row: 2.5kg/5lb per workout
- Bench/Overhead Press: 2.5kg/5lb per workout. After three fails, the app will suggest microloading - 1kg/2lb increments.
- Deadlifts: 5kg/10lb per workout. Once you hit 110kg/220lb the app will switch to smaller increments of 2.5kg/5lb per workout.
You can change the increments or disable them in settings - workout - tap an exercise - increments. You can set increments as low as 0.1kg/0.1lb and as high as 10kg/25lb (higher increments make no sense as they're unsustainable and cause plateaus).
When you change the increments, make sure you set the matching plates in settings - equipment - plates. If your gym doesn't have small plates, buy a pair, put it in your gym bag and take it with you to the gym. They're small and take little space.
Note that when you change the weight on the log workout screen, by tapping the weight and then hitting the -/+ buttons, the weight will always go up/down by 2.5kg/5lb. This regardless of your increment setting. You can however tap the weight between the -/+ button for the keyboard to popup. From here you can enter what you want.
For best strength gains it's best to follow the app recommendations. Read the website for more information...
Note on Deloads
The app automatically deloads if you fail to get your reps on all sets for three workouts in a row. It will automatically lower the weight and increase it again.
The app will also deload the weight if you skip an exercise several times. And it will suggest deloads if you take a break from the gym of longer than a week.
For more information about when to deload, check the website