All Cylinders is built on a simple idea: optimize the time you spend in the gym. This page explains the thinking behind that and how the app helps you do it.
Time is the great equalizer. You only get so much of it. Whatever hours you carve out for the gym should count.
Optimizing the time you spend toward your physical wellbeing (and as a result, your mental wellbeing) is the single most valuable thing you can do for yourself. The question is how.
"If exercise could be packed into a pill, it would be the single most widely prescribed and beneficial medicine in the nation."
Dr. Robert Butler[1]
When it comes to bang for your buck, resistance training wins. Lifting weights supports muscle mass, bone density, metabolic function, energy levels, movement quality, and resilience to injury and disease.[2]
No single activity checks more boxes per hour spent. That makes it the foundation.
But you can't just do pushups every day and call it optimal. Optimal results mean you hit every muscle group. How often? At least twice per week.
Research supports this: strength and muscle growth improve when training is distributed across the week rather than concentrated in a single session.[2][3]
How many sets, reps, and how much weight? Whatever feels right for you. The specifics matter far less than showing up and covering all your bases. The sections below offer guidelines if you want them, but the real standard is simple: every muscle group, twice per week.
A set is only effective if it provides sufficient stimulus.
In practice, this means the final repetitions should be challenging. Sets that end far from fatigue are less likely to drive adaptation.
Different training goals are associated with different rep ranges:[2]
| Goal | Sets | Reps |
|---|---|---|
| Muscular Endurance | 1–3 | 15–20 |
| Hypertrophy | 4–6 | 8–15 |
| Maximal Strength | 3–5 | 3–8 |
| Power | 3–5 | 1–3 |
Load is the primary driver of strength development.[2] Around 12 reps is effective for untrained individuals and 8 reps for trained individuals.[2]
When 12 reps can be completed comfortably with good form, increasing load by 5–10% is a common progression.
Training volume (sets x reps x load) is a primary driver of muscle growth.[4]
Tracking volume per muscle group is generally more useful than tracking per exercise.[3]
Training larger muscle groups first allows for higher output and better performance.[2]
In practice, this means starting with compound movements such as squats, deadlifts, bench press, and rows, followed by smaller isolation exercises.
The app is designed to make the most of your time. It tracks your coverage so you don't have to think about it.
Each muscle group is tracked on your dashboard and updates as workouts are logged:
This provides a simple view of what has been trained and what still needs attention.
By keeping the focus on coverage, the app lets you spend less time planning and more time training.
Make the most of your time in the gym. Train each muscle group at least twice per week with challenging sets. Start with compound movements, and increase weight when reps feel easy.
This app is not a substitute for professional medical or fitness advice. Consult a qualified professional before starting any new program.