Evolve AI

[gtl]

https://www.evolveai.app/

Garrett Blevins, Mike T, John Haack, Kris D, Andy Huang

Anybody going to give this a go? I downloaded the app and signed up for the 14 day trial ($20/mo after). Looks a lot like JuggAI (as everyone says), but I'm guessing the "AI" logic is where it gets different.

Initially, it set up a 30 week program or something like that. I'm not sure I would commit to something for 30 weeks at first, so decided to adjust it to a 12 week program. I lift 5 days a week, and here is what the first week looks like:

Comp Squat x1@8, 4x5 based on top set
Incline Bench 4x4 @ rx weight
RFE Split Squat 4x12-15@6-7
Hip Thrusts 3x12-15@6-7
Hanging Leg Raises 3x12-15

Feetup Bench 6x4 @ rx weight
Chest Supported Row 3x12-15@6-7
DB Military Press 3x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7

Comp Deadlift x1@8, 5x4 based on top set
Comp Squat 3x2-4 (technique sets)
Hip Thrusts KB Swings 4x12-15@6-7
Ab Wheel 4x12-1@7-8

DB Lateral Raise 4x8-10@6-7 (think this is a mistake, maybe a press makes sense here)
1" Deficit Deadlift 3x3@6
SSB Squat 4x4 @ rx weight
Hip Thrusts RDL 3x12-15@6-7

Comp Bench x1@8, 5x4 based on top set
Lat Pulldowns 4x12-15@6-7
DB Incline Bench 4x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7

Some lifts you have an RPE to work up to, and back off sets based on performance. Some lifts you have weight prescribed to you, but I believe it adjusts based on RPE.

You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.

Session duration looks somewhat manageable, mainly because its a lot of low RPE work (@6-7). I would guess ~90 mins from start to finish. I try to keep my sessions around 60-75 mins @ 5 days/week.

[CheekiBreekiFitness]

How much of your past training history can you input in those AI coaching apps for it to take decisions ? I was always wondering this because (my intuition is that), unless you can give it an extended amount of info about what has worked for you in the past, for the first 6 months you are just going to get something which is more or less a fixed template.

Also, do they give any info about how the algorithm is going to take training decisions or is it purely a black box ?

[gtl]

How much of your past training history can you input in those AI coaching apps for it to take decisions ? I was always wondering this because (my intuition is that), unless you can give it an extended amount of info about what has worked for you in the past, for the first 6 months you are just going to get something which is more or less a fixed template.

Also, do they give any info about how the algorithm is going to take training decisions or is it purely a black box ?

There is a concept of "benchmarks" that I haven't quite grasped yet. Garrett responded to a question about the AI from Bryce Lewis with

the inference engine is a rules based system that has all sorts of decisions, processed, heuristics etc coded into it. Some lives in the Google Cloud and some is local for speed of app processing. The patent articulates the basic process it goes through but is only really a summary - not all the proprietary code as that is our secret

But, I imagine, the first few weeks are more than likely template based (at least in structure) with some load adjustments based on performance.

[meow89]

https://www.evolveai.app/

Garrett Blevins, Mike T, John Haack, Kris D, Andy Huang

Anybody going to give this a go? I downloaded the app and signed up for the 14 day trial ($20/mo after). Looks a lot like JuggAI (as everyone says), but I'm guessing the "AI" logic is where it gets different.

Initially, it set up a 30 week program or something like that. I'm not sure I would commit to something for 30 weeks at first, so decided to adjust it to a 12 week program. I lift 5 days a week, and here is what the first week looks like:

Comp Squat x1@8, 4x5 based on top set
Incline Bench 4x4 @ rx weight
RFE Split Squat 4x12-15@6-7
Hip Thrusts 3x12-15@6-7
Hanging Leg Raises 3x12-15

Feetup Bench 6x4 @ rx weight
Chest Supported Row 3x12-15@6-7
DB Military Press 3x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7

Comp Deadlift x1@8, 5x4 based on top set
Comp Squat 3x2-4 (technique sets)
Hip Thrusts 4x12-15@6-7
Ab Wheel 4x12-1@7-8

DB Lateral Raise 4x8-10@6-7 (think this is a mistake, maybe a press makes sense here)
1" Deficit Deadlift 3x3@6
SSB Squat 4x4 @ rx weight
Hip Thrusts 3x12-15@6-7

Comp Bench x1@8, 5x4 based on top set
Lat Pulldowns 4x12-15@6-7
DB Incline Bench 4x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7

Some lifts you have an RPE to work up to, and back off sets based on performance. Some lifts you have weight prescribed to you, but I believe it adjusts based on RPE.

You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.

Session duration looks somewhat manageable, mainly because its a lot of low RPE work (@6-7). I would guess ~90 mins from start to finish. I try to keep my sessions around 60-75 mins @ 5 days/week.

this just looks like the same batshit volume zealot stuff everyone else puts out. (including those coaches' other companies)

the online powerlifting coach business is funny.

[meow89]

not trying to have mike t catch that stray, though. odd that he's involved.

[James]

It doesn't look like a ton of volume to me it's pretty standard power building stuff. Half the fluff work probably gets dropped a third into the program then the rest after the second third.

The non-technical comp sets are probably run linear starting at 70% because that's how RTS has been doing it.

The DB Laterals probably aren't a mistake.

[MarkKO]

https://www.evolveai.app/

Garrett Blevins, Mike T, John Haack, Kris D, Andy Huang

Anybody going to give this a go? I downloaded the app and signed up for the 14 day trial ($20/mo after). Looks a lot like JuggAI (as everyone says), but I'm guessing the "AI" logic is where it gets different.

Initially, it set up a 30 week program or something like that. I'm not sure I would commit to something for 30 weeks at first, so decided to adjust it to a 12 week program. I lift 5 days a week, and here is what the first week looks like:

Comp Squat x1@8, 4x5 based on top set
Incline Bench 4x4 @ rx weight
RFE Split Squat 4x12-15@6-7
Hip Thrusts 3x12-15@6-7
Hanging Leg Raises 3x12-15

Feetup Bench 6x4 @ rx weight
Chest Supported Row 3x12-15@6-7
DB Military Press 3x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7

Comp Deadlift x1@8, 5x4 based on top set
Comp Squat 3x2-4 (technique sets)
Hip Thrusts 4x12-15@6-7
Ab Wheel 4x12-1@7-8

DB Lateral Raise 4x8-10@6-7 (think this is a mistake, maybe a press makes sense here)
1" Deficit Deadlift 3x3@6
SSB Squat 4x4 @ rx weight
Hip Thrusts 3x12-15@6-7

Comp Bench x1@8, 5x4 based on top set
Lat Pulldowns 4x12-15@6-7
DB Incline Bench 4x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7

Some lifts you have an RPE to work up to, and back off sets based on performance. Some lifts you have weight prescribed to you, but I believe it adjusts based on RPE.

You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.

Session duration looks somewhat manageable, mainly because its a lot of low RPE work (@6-7). I would guess ~90 mins from start to finish. I try to keep my sessions around 60-75 mins @ 5 days/week.

this just looks like the same batshit volume zealot stuff everyone else puts out. (including those coaches' other companies)

the online powerlifting coach business is funny.

That's not particularly high volume per session.

[meow89]

lol, there's 9 squat/quad sets in the first session. one of which is a single @ 92%. that's high "stress".

I admit the rest of them seem okay. (still high volume from my perspective, but okay)

Still, 1 @ 8 and some 5's, give me money, please.

[MarkKO]

lol, there's 9 squat/quad sets in the first session. one of which is a single @ 92%. that's high "stress".

I admit the rest of them seem okay. (still high volume from my perspective, but okay)

Still, 1 @ 8 and some 5's, give me money, please.

It is? That seems a reasonable squat day to me. Certainly not high stress.

[CheekiBreekiFitness]

It also does not look particularly high volume to me. Especially since a lot of it is low RPE bodybuilding stuff.

However one thing strikes me now that I think about it: why so much hip trusts ? You should be prepared to get some compliments on your derriere (lucky !).

[gtl]

It also does not look particularly high volume to me. Especially since a lot of it is low RPE bodybuilding stuff.

However one thing strikes me now that I think about it: why so much hip trusts ? You should be prepared to get some compliments on your derriere (lucky !).

You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.

Idk.. I guess you can add your own exercises in - so BB RDL. But it wasn't an option. I'd probably do that and KB swings.

[gtl]

lol, there's 9 squat/quad sets in the first session. one of which is a single @ 92%. that's high "stress".

I admit the rest of them seem okay. (still high volume from my perspective, but okay)

Still, 1 @ 8 and some 5's, give me money, please.

In contrast, I did

Squat 80%x5x3
Squat x1@7, -15%x3x5
SSB Squat 70%x5x6

last week, plus 2x12 leg press.

[gtl]

It doesn't look like a ton of volume to me it's pretty standard power building stuff. Half the fluff work probably gets dropped a third into the program then the rest after the second third.

The non-technical comp sets are probably run linear starting at 70% because that's how RTS has been doing it.

The DB Laterals probably aren't a mistake.

Weird. Yesterday, I did

SSB Squats
Deadlifts
Seated DB Press
Lateral Raises

Idk if exercise order matters with EvovleAI, but I'd probably change the order around. Especially if the day before I already did deadlift and squat (with deadlifts first).

Also, agree with the volume and fluff. If pressed for time, I'd either

drop a set of each and push the last set to the top of the rep range
do as a myorep set
superset

[gtl]

If anybody else wants to download the 14 day free trial, I'd be curious to see what a 3 day a week and a 4 day a week program looks like using the powerlifting mode for a 12 week setup.

[perman]

It looks like a pure website app. Can't find it on Android. To me, that's a no-go right there.

[James]

It's on the playstore the app probably just doesn't support your phone/tablet.

[mgil]

Most apps are built like websites anyway. Probably just in the approval queue.

[gtl]

It looks like a pure website app. Can't find it on Android. To me, that's a no-go right there.

What phone do you have? Worked fine on my Samsung S21.

[Cleverusername]

I’m interested in how it differs from JugAI.

[gtl]

Did the first workout today.

Comp Squat
275x1@7.5, 210x4x3@5.5

RDL
205x12@7, 205x12@7.5, 205x12@8.5

Rear Foot Elevated Split Squats
20x10@8, 0x12@8, 0x12@8

Hanging Leg Raises
3x12

- Based squat on 295 e1RM trends (still dealing with some issues)
- Skipped Incline bench. Plan on doing this later in the week
- Did RDL (posterior chain accessory) before split squats (quad accessory), and dropped 1 set of split squats
- Dropped 1 set of hanging leg raises

Total session time 65 minutes. I think incline bench and the 2 sets of accessories I skipped would've pushed this to 90 minutes, which is too long for me in week 1 of a 5 day/week program.

I'm going to do day 5 tomorrow (comp bench) and haven't done a paused bench in a very long time, so we'll see how it goes.

Idk how the app will treat these changes, but there needs to be some flexibility..