"PulsePause" is a Flutter app for Android that optimizes the rest-pause technique, an excellent way to improve muscle strength. It automatically calculates a scientifically based estimate of your 1RM (maximum lifting weight) through 11RM based on the exercise, weight, and repetitions you enter. By repeating rest-pause phases and rest intervals to your limit, you maximize your training effectiveness. Intuitive operation allows beginners and advanced users alike to set goals and analyze results in one place.
1. Exercise, Weight, and Repetition Management
Add/Edit/Delete: Create a new list with the + button and enter the exercise name, weight (kg), and repetitions (1-20 repetitions). Edit at any time with the edit icon, or delete permanently by pressing the delete icon and going through a confirmation dialog.
Repetition Check: Repetitions can only be saved within the range of 1-20 repetitions. If you enter more than 20 repetitions, a warning will appear in the snack bar and the save will be prevented.
2. Automatic calculation of estimated 1RM to 11RM
Switch between 3 formulas based on repetition range
1-5 repetitions: Brzycki formula (1RM = weight × 36 / (37 − repetitions))
6-10 repetitions: Epley formula (1RM = weight × (1 + repetitions / 30))
11-20 repetitions: Lombardi formula (1RM = weight × repetitions^0.10)
3RM estimation: Fixed to Epley formula (calculated with rep=3)
3. Training Session (Rest-Pose Phase)
Phase 1: Rest-Pose
Perform 3 estimated repetitions. After completing repetitions 1-3, record the number of repetitions using the button or the "More" dialog.
Interval 1
The rest timer counts down (smoothly decreasing counterclockwise). The number of seconds can be freely adjusted in the settings screen.
Phase 2: Rest-Pose
Perform 1-2 estimated repetitions. Record the number of repetitions using the button or the "More" dialog.
Interval 2
Phase 3: Rest/Pause
The session automatically ends after recording one or two estimated intervals.
Each phase automatically transitions to the next, and upon completion, the record is saved to Shared Preferences with a date and time stamp. Clicking the "Exit" button during the session displays a confirmation dialog, ensuring that all previous intervals are recorded in the history.
4. History List and Growth Graph
Session History: Date, exercise, weight, number of sets (sets 1-3), and estimated 1RM are listed in a table format.
1RM Progression Graph: Extracts only the highest estimated 1RM for the same exercise and date, and displays it as a line graph with the date on the X-axis and estimated 1RM (kg) on the Y-axis.
Axis labels are hidden, and tapping displays a tooltip with the date and 1RM centered.
The graph can be scrolled horizontally and vertically to comfortably view past growth.
Multiple Exercise Support: Select individual exercise filters from the main screen or settings screen to display history and graphs specific to that exercise.
5. Settings Screen
Refresh Tutorial
Rest Interval (Seconds) Setting
Privacy Policy/Terms of Use Link
6. Academic Basis and Implementation Points
Paper Validation of the Estimation Formula
Brzycki, M. (1993) “A Practical Approach to Strength Training”
Epley, B. (1985) “Weight Training Fundamentals”
Lombardi, V. P. (1989) “Dynamic Resistance Fundamentals”
Effectiveness of the Rest-Pause Method
Bosco, C. et al. (1995) “Influence of Rest-Pause Protocol on Muscle Power”
Dellagrana, R. A. et al. (2020) “Rest-Pause Method in Strength Training: A Systematic Review”
Based on these research findings, the optimal estimation formula is automatically selected for each repetition range. It is compatible with a wide range of repetitions, from high repetitions (endurance load) to low repetitions (high intensity).
8. Safety & Intended Users
Safety Precautions: Warm-up is essential. Consult a physician if you have a medical history or injury.
Recommended for:
Trainers who want to scientifically manage their muscle growth
Businessmen looking to maximize results in a limited amount of time
Enthusiasts of all levels who want to quantify and visualize their progress
With the Rest-Pose Trainer, you can recreate the optimized load management and rest timing of the rest-pose technique, making previously unnoticed growth visible.
