Frequently Asked Questions
- Workout Programs customized to Your Preferences: Alpha Trainer is the most advanced fitness app (iOS & Android) that gives each user a 14-week workout program that can be done at home or in the gym (you choose) and is 100% customized to each user’s unique individual preferences. The programs are of the highest quality, designed and developed by Paul Kim, an experienced Certified Personal Trainer who was also a competitive bodybuilder. You can reset your goals and start a different program at any time. When you’re ready to work out, use our multimedia trainer with voice coaching and detailed exercise demonstrations from our founder. Also, you can input and track your weight progress, as well as your overall workout progress via Experience Points (XP), Levels, and Gold Coins that you earn.
- Send Messages & Gifts Directly from our App: Also, to keep you motivated, Alpha Trainer allows your to invite friends, then select the closest ones to be your “Motivation Partners”. We push-notify these Motivation Partners on your workout days, so that they can send you messages and GIFTS (e.g. Gold Coins, Other Workout Programs) directly from our app, to keep you motivated.
- Choose any other Workout Programs to fit your needs: We have a growing library of other workout programs for you. For example, workouts that burn fat, increase your bench press, jump training, work your glutes, etc. Check them out
- Use In-App Payments through iOS or Android: You can become an Elite Member by becoming a subscriber through Apple or Google’s in-app payments. Your credit card will be billed through Apple or Google periodically (e.g. billed every 1, 6, or 12 months, depending on your choice), and it’s easy to cancel at any time.
- Use Gold that you Earn, Buy, or Receive as a Gift: It’s easy to use the Gold that you earn, buy, or receive as a gift from a friend to get an Elite Membership by getting “Elite Membership Packs” from the “Use Your Gold” button from the “Options” menu. These are finite-term memberships (your membership will expire, once your term runs out), and you can “Stack” these purchases, meaning that you can purchase as many of them as you want, and they will continue to extend your membership.
Keep in mind that if you have an Elite Membership subscription through your credit card, you cannot concurrently buy an Elite Membership Pack using Gold; conversely, you must wait for any Elite Membership Packs that you have obtained using Gold to expire before getting a subscription using your credit card stored on iOS or Android. In addition, you can cancel your Elite Membership at any time, but you can’t get a refund for the membership that you purchased via In-App Purchase or Gold. Please see our Terms & Conditions for more details.
WORKOUT & EXERCISE QUESTIONS
Having said this, we’ve included a guide below that provides a general weight guideline for each exercise, depending on your 1 Rep Maximum (“1RM”),which refers to the maximum weight that you can lift with good form for 1 repetition (for example, if you can bench press 200 pounds exactly once, this is your 1RM for bench press). Whenever you see a certain number of Reps indicated on Alpha Trainer, consider using the weights below (round the weight to the nearest 5 pounds):
- Warm-up Set(s): Use 30~60% of your 1RM for 10~20 Reps. The purpose here is NOT to perform the set intensely, but to warm up your muscles, ligaments, tendons, and joints, and to get blood flowing to the body part. This helps prevent injuries and helps you to maximize your gains.
- 12 Reps: Use 67 ~70% of 1RM (example: 135~140 pounds, if your 1RM is 200 pounds).
- 10 Reps: Use 72~75% of 1RM (example: 145~150 pounds, if your 1RM is 200 pounds).
- 8 Reps: Use 77~80% of 1RM (example: 155 ~ 160 pounds, if your 1RM is 200 pounds).
- 6 Reps: Use 82~85% of 1RM (example: 165~170 pounds, if your 1RM is 200 pounds).
- 4 Reps: Use 87~90% of 1RM (example: 175~180 pounds, if your 1RM is 200 pounds).
- 3 Reps: Use 90~93% of 1RM (example: 180~185 pounds, if your 1RM is 200 pounds).
- 2 Reps: Use 93~95% of 1RM (example: 185~190 pounds, if your 1RM is 200 pounds).
Please explain the terminology used in my Customized Workout Program (e.g. 'Failure', '70% of Prior Weights').
The following is a list of some of the terminology used, as well as their respective explanations.
- “X Reps” (e.g. 10 Reps, 8 Reps, 6 Reps, 4 Reps, etc.): This indicates the number of repetitions that we recommend that you perform for this exercise. In general, use weights that are heavy enough such that you can barely complete the last repetition indicated. A more detailed explanation of this topic is provided in the question regarding how to select weights in this section.
- <No Reps are indicated>: If no reps are indicated for the exercise, it means that you should perform the exercise for the given duration (e.g. 60 20 seconds, 30 seconds, 60 seconds, etc.).”
- “To Failure”: This means that you should go to muscular failure, which means that you should do the exercise until you can no longer perform any more reps OR the time given for the exercise expires. Some people with high endurance and strength levels may not go to failure during this time – if this happens to you, this is completely fine, and you can just continue onto the next exercise without going to muscular failure, on pace with the schedule.
- “X Reps to Failure” (e.g. 8 Reps to Failure, 6 Reps to Failure, 4 Reps to Failure, etc.): This means you should select weights heavy enough such that you cannot finish the last rep indicated. For example, if you are instructed to perform “6 Reps to Failure”, select weights so that you cannot perform your 6th rep. Of course, finding perfect weights can be difficult, so don’t worry if you are not precise here as long as you go to muscular failure somewhere within a “reasonable range” of that indicated. Going to failure is an important part of progressive training because it triggers muscular growth & improvements by forcing your body to do more than it can currently handle.
- “To Failure (70% of Prior Weights)” dfdf
- “X Reps (Prior Weights): This means you should take the same weights you used in the prior set of that exercise and perform the indicated number of reps. For example, “8 reps (Prior Weights)” means you should use the weights for the prior set of that exercise and perform 8 reps.
- “To Failure (Prior Weights)”: This means you should take the same weights you used in the prior set of that exercise and do it until you go into muscular failure and cannot do any more reps (to “failure”).
- “X Reps each side”, “X Reps per side”, “X Reps each arm”, “X Reps each leg”: There are many exercises where you perform one side at a time or alternate sides within the same set. Pay attention to these exercises and how many reps you need to perform.
- For example, when you perform “Bicycle Kicks” (abdominal/core exercise), you twist your torso from let to right as you try to touch your elbows with your opposite knees – in this case, “15 Reps each side” would mean that you perform 30 total reps (15 reps to your right side and 15 reps to your left side).
- In other cases, you only perform the exercise on one side per set. For example, “One Leg Squat” is performed for a single side per set. As such, “15 Reps each leg” would mean that you perform 15 total reps on one side, and then you work your other leg on a subsequent set.
What should I do if I cannot keep up with my workouts/sets, or if the Workout Program is too intense?
- If a certain exercise is too difficult: If a certain exercise is too difficult for you, always feel free to substitute for it. For example, if you cannot or do not want to perform “180 Jumping Squats”, where you squat, then jump & turn in the air 180 degrees, then you can substitute simple “Squat Jumps”, where you squat & jump in the air without turning 180 degrees, OR you can make it even easier by removing the jumping component and just doing “Body Weight Squats”. This is completely acceptable and even smart. Remember, the purpose is to get a great workout, not to get injured.
- If a Customized Workout Program is too Challenging for you: If a Customized Workout Program is too challenging for you, you can either substitute the exercises for easier ones, perform slightly lower repetitions, or consider resetting your goals and getting a new plan that is easier to perform.
- If the time allotted for an exercise is too short: Sometimes, the time allotted for an exercise may be too short for you to finish your reps, especially if you are fatigued. In this case, you can either cut your set short and move on to your next exercise or rest, OR you can complete your set and pause the countdown timer in the app. This is up to you.
- If you feel exhausted or too tired during your workout: You know your body the best, so if you feel too exhausted during your workout, don’t be afraid to either conclude your workout or pause it temporarily to recover. If you feel better after taking a break, you can continue; otherwise, you may conclude your workout. It’s usually great to push yourself, but it’s more important to stay safe, so you need to make the choice that is right for you.
- If you miss less than 1 consecutive week of your program, then continue on pace with the program (you don’t need to go back and try to hit the workouts that you missed).
- If you miss between 1 ~ 2 consecutive weeks of your workout program, go back to where you started missing from, and start the program from that point again.
- If you miss between 2 ~ 4 consecutive weeks of your workout program, start from the beginning of the Phase where you stopped working out.
- If you miss over 4 consecutive weeks of your workout program, start over from the beginning.
- Reset your Goals from the Profile Menu: Go to the “Profile” menu on the bottom left of your menu bar, then select the “Goals” tab near the top of the page. This will display the details of your current goals. Scroll to the bottom of the page and hit the “Reset Goals” button to reset your goals.
- Reset your Goals from the Options Menu: Go to the “Options” menu on the bottom right of your menu bar, then select “General Settings”. Next, touch the “Review / Reset Your Goals” option, which details your current goals. Scroll to the bottom of the page and hit the “Reset Goals” button to reset your goals.
- Beginner Workouts: You don’t need anything except your body and maybe a chair during the first 4 weeks of your 14-week program. However, beginning in Week 5 (Phase 2 onward), we recommend that you get a pair of dumbbells and a resistance band to maximize and progress your workouts. In general, women should use 5 ~ 20 pound dumbbells, and men should use 15~40 pound dumbbells for the exercises; however, strength levels vary greatly, so select the proper dumbbells based on your own strength level.
- Intermediate Workouts: You don’t need anything except your body and maybe a chair during the first 2 weeks of your 14-week program, but beginning in Week 3, we recommend that you get a pair of dumbbells and a resistance band to maximize and progress your workouts. In general, women should use 5 ~ 20 pound dumbbells, and men should use 15~40 pound dumbbells for the exercises; however, strength levels vary greatly, so select the proper dumbbells based on your own strength level.
- Advanced Workouts: We recommend that you get a pair of dumbbells and a resistance band to maximize your workouts for the entire duration of this program. In general, women should use 5 ~ 20 pound dumbbells, and men should use 15~40 pound dumbbells for the exercises; however, strength levels vary greatly, so select the proper dumbbells based on your own strength level.
- Pro Workouts: We recommend that you get a pair of dumbbells and a resistance band to maximize your workouts for the entire duration of this program. In general, women should use 5 ~ 20 pound dumbbells, and men should use 15~40 pound dumbbells for the exercises; however, strength levels vary greatly, so select the proper dumbbells based on your own strength level.
- Change your Workout Days from the Options Menu: Go to the “Options” menu on the bottom right of your menu bar, then select “General Settings”. Next, touch the “Workout Days” option and select the days that you wish to work out. As you change your workout days, keep in mind that you must select the number of days that you indicated when you set your goals; for example, if you chose to work out 4 days per week when you set your goals, you must select 4 days in the week to work out. To change the number of days you wish to work out, you must reset your goals.
- Change your Workout Days from the Workout Menu: Go to the “Workout” menu on the bottom center of your menu bar. From here, you must scroll all the way to the left side of your workout days, to the screen before Week 1:Workout 1. You can do this by scrolling all the way to the left or by touching the left-most circular button at the top menu (which will take you to the first workout of the program), then swipe once more to the left. On this page, touch the “Change Workout Days” link, then select the days that you wish to work out. As you change your workout days, keep in mind that you must select the number of days that you indicated when you set your goals; for example, if you chose to work out 4 days per week when you set your goals, you must select 4 days in the week to work out. To change the number of days you wish to work out, you must reset your goals.
- Exercise Day Notifications: choose whether to turn on or off the push notifications that we send to you on your specified workout days for your Customized Workout Program.
- Motivation Partners’ Workout Days: choose whether to turn on or off the push notifications that we send to you on your Motivation Partners’ specified workout days (for their Customized Workout Programs).
- Receive Emails: choose whether to receive email notifications from Alpha Trainer. Keep in mind that we do our best to minimize our email communications with you; if you turn this off, you may not receive some critical email communications from Alpha Trainer.
- Go to the “Options” menu located at the right of the bottom menu bar.
- Go to “Login & Social Media”.
- Touch the “Log out” button. If you are not logged out right away, you may also need to touch the “Log out” button just above it, in the “Login ID & Password” area.
- Log in again by selecting the “Sign In with Facebook” button. Facebook may or may not ask you to input your ID and Password here.
- Facebook will give you an option to give permission to Alpha Trainer to post on your wall. Give us authorization to do everything. Don’t worry, we promise to NEVER post on your wall without your explicit permission. After you do this, you should now be able to post your accomplishments on your Facebook Wall!