Help, bro.
Answers for lifting, logging, eating, tracking, and “how do I...”
Getting started
Set up JustGains, bring your training over, and log your first session.
Set up your JustGains account
The shortest path from fresh install to first logged workout.
Import an existing workout program
Bring your spreadsheet, screenshot, or old routine with you.
Fitness Dictionary
Gym slang and training terms explained in plain English, with the weird gatekeeping removed.
Training
Plain-English strength training concepts you can use in your next workout.
Build and log a workout
Exercises in, honest numbers out. The core JustGains loop.
Understand RPE and rest timers
Rate effort, recover on purpose, and stop guessing between sets.
Rep ranges
Do 20 reps steal your strength? Do singles make muscles shrink and become dense? Court is now in session.
What is RPE?
RPE is a 1 to 10 effort scale that helps you log how hard a set actually felt.
RPE vs RIR
RPE and RIR describe the same idea from opposite sides: effort versus reps left.
What is progressive overload?
Progressive overload means giving your body a little more challenge over time.
Sets, reps, and training volume
Training volume is the amount of work you do, usually tracked through hard sets.
Supersets, circuits, and giant sets
These workout groups save time by pairing exercises before you take a full rest.
What is a deload?
A deload is a planned easier stretch that helps fatigue drop while you keep training.
The plate calculator: load a barbell without the math
The JustGains plate calculator shows exactly what to load per side while you log, plus the plate math behind it: bar weights, "two plates", and single-stack machines.
What is an estimated 1RM?
An estimated 1RM predicts your max from a completed set without requiring a true max attempt.
Inside JustGains
How the app turns your logs into useful training feedback.
How JustGains calculates muscle fatigue
JustGains estimates muscle freshness from recent sets, older sets, and recovery buckets.
How streaks work
JustGains streaks count distinct local workout days, with rest tolerance and Streak Freezes.
How workout suggestions work
JustGains workout suggestions are deterministic, rule-based prompts from your recent training.
Count pushups automatically with your camera
JustGains counts pushup reps hands-free using your front camera. Set the phone on the floor, do your set, and the count lands in your log.
Use JustGains inside ChatGPT
Connect JustGains to ChatGPT and ask it to build workouts, save them to your account, and answer questions about your real training data.
Progress & activity
Understand PRs, trends, streaks, and the activities you record.
Nutrition
Calorie and macro basics without turning food into homework.
Log food and macros
Track enough to learn something, without becoming a barcode monk.
What is TDEE?
TDEE is your estimated total daily energy expenditure: the calories you burn in a day.
Macros 101
Macros are protein, carbs, and fat: the nutrients that make up most of your calories.
Calorie deficit vs surplus
Cutting and bulking come down to eating below or above maintenance in a sensible way.
How much protein do you need?
Protein targets are best thought of as useful ranges, not supplement-store drama.
Recovery
How to think about soreness, rest, and readiness between sessions.
DOMS explained
Delayed onset muscle soreness is common after new or hard training, but it is not a growth signal.
How long do muscles take to recover?
The 48 to 72 hour rule is a useful starting point, but recovery depends on context.
Guided breathing: Box, 4-7-8, Wim Hof, and more
How box breathing, 4-7-8, the physiological sigh, Wim Hof, and coherent breathing work, and when to use each of the five techniques.
The McKenzie neck exercises: a clear, safer guide
A plain-English walkthrough of the seven McKenzie neck movements, how to read your symptoms, and when to stop and get help.
Account & privacy
Manage your profile, subscription, privacy choices, and account data.
Still stuck?