Training, explained like a friend would
Our guides to the concepts behind your workouts, your nutrition, and the numbers JustGains shows you. No bro-science. (maybe a little bro-science)
Training
Plain-English strength training concepts you can use in your next workout.
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.
Rep ranges for your goal
Strength, hypertrophy, and endurance rep ranges overlap more than people think.
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.
How to load a barbell: plate math made easy
Barbell plate math without the mid-set mental arithmetic: what the bar weighs, what "two plates" means, and how the JustGains plate calculator loads for you.
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.
Nutrition
Calorie and macro basics without turning food into homework.
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.