Frequently Asked Questions

DrengrForge Fitness is an evidence-based muscle building application that helps you track and optimize your hypertrophy training. The app combines scientific principles with practical training experience to provide a structured approach to muscle gain.

1. Create an account or sign in using Google Single Sign-On
2. Head to the Templates area via the dashboard menu
3. Choose an official template or create your own custom template
4. If unsure which template to use, click the "Help Me" button for a guided quiz that will recommend a template based on your goals and experience
5. Once you've selected or created a template, click "Use" to start your training block
6. You'll be taken to the Current Block area where you can begin tracking your workouts
7. Follow the warm-up protocol and begin logging your sets

Your training age is based on how long you've been consistently training:
- Beginner: Less than 6 months of consistent training
- Intermediate: 6 months to 2 years of consistent training
- Advanced: More than 2 years of consistent training

Be honest with your selection as it affects how the program progresses you.

RPE (Rating of Perceived Exertion) is a scale from 1-10 that measures how close you are to failure:
- RPE 10: No reps left (technical failure)
- RPE 9: 1 rep left in reserve
- RPE 8: 2 reps left in reserve
- RPE 7: 3 reps left in reserve
- RPE 6: 4 reps left in reserve

For optimal muscle growth, most of your training should be between RPE 6-10. The program systematically increases RPE week by week to ensure proper progression.

The app provides recommended set volumes based on research:
- Daily: 3-8 sets per muscle group (visible in the Templates area and Current Block area)
- Weekly: Varies by muscle group and training age (visible in the Templates area and Current Block area)

These are guidelines, not strict rules. The app tracks your volume and provides feedback if you're significantly under or over these ranges.

Before starting your workout:
- Do 5-10 minutes of light cardio to raise your body temperature

Before each exercise's working sets:
- For simple exercises (e.g., bicep curls): Do 1-2 warm-up sets
- For complex exercises (e.g., squats): Do 3-4 warm-up sets
- Start with a very light weight and gradually increase
- Keep all warm-up sets at RPE 5 or lower
- Use these sets to practice form and gauge your working weight

Remember: Warm-up sets are done immediately before each exercise's working sets, not all at once at the start of your workout.

A standard training block is 4 weeks, with an optional 5th week for deload:
- Week 1: Introduction to movements and baseline establishment
- Weeks 2-3: Progressive overload and intensity increases
- Week 4: Peak intensity week
- Week 5: Optional deload (based on fatigue questionnaire)

After Week 4, you'll complete a fatigue questionnaire. Based on your responses:
- If you report high fatigue (3+ "yes" answers): The app will generate a deload week
- If fatigue is manageable: You can end the block and start a new one

This autoregulation helps prevent overtraining while maximizing progress.

The app tracks several progress metrics:
- Volume per muscle group (sets × reps × weight)
- Session RPE trends
- Body weight changes
- Performance on individual exercises

You can view these metrics in multiple places:
- For completed days: In the Current Block area
- For completed weeks: In the Current Block area
- For completed blocks: In the Training History section

When choosing exercises, consider:
1. Your experience level with the movement
2. Any equipment limitations
3. Your ability to feel the target muscle working
4. Your comfort with the exercise

Use the "Coach's Pick" function in the Templates area for evidence-based exercise suggestions based on your experience level and goals.

For optimal muscle growth, use these rep ranges as guidelines:
- General recommendation: 5-30 reps per set

Different exercises may be more effective in specific ranges:
- Compound movements (squats, deadlifts): 5-15 reps
- Isolation exercises (curls, lateral raises): 10-30 reps
- Machine exercises: 8-20 reps

The app's progression system will help you find the most effective rep ranges for your goals.

Yes! You can modify your program in several ways:

In the Templates area:
- Create custom templates from scratch
- Modify existing templates
- Add or remove exercises
- Adjust set and rep ranges

In the Current Block area:
- Modify individual workouts
- Add extra sets or exercises
- Change exercise order

In the Custom Exercises area:
- Create your own exercises
- Specify equipment type and muscle groups

Remember: While flexibility is important, following the program's progression system will typically yield the best results.

Yes, the workouts within each week are flexible:
- You can complete the workouts in any order
- You can move exercises between days if needed
- If you need to skip a day, delete those exercises (don't try to cram multiple workouts into one day)

The most important thing is maintaining consistency over the 4-week block.

Yes! You can modify your program in several ways:

In the Templates area:
- Create custom templates from scratch
- Modify existing templates
- Add or remove exercises
- Adjust set and rep ranges

In the Current Block area:
- Modify individual workouts
- Add extra sets or exercises
- Change exercise order

In the Custom Exercises area:
- Create your own exercises
- Specify equipment type and muscle groups

Remember: While flexibility is important, following the program's progression system will typically yield the best results.

Subscription management is handled through Paddle:
1. Access your subscription settings through the dashboard
2. View billing history and update payment information
3. Cancel or change your subscription

The app is currently free during beta, with future pricing at $19.99/month or $199/year.

To delete your account:
1. Go to Account Settings
2. Select "Delete Account"
3. Confirm deletion

There's a 14-day grace period before permanent deletion. You can cancel the deletion request during this period.