# GainsLog

> GainsLog is an iOS and Apple Watch workout tracking app designed specifically for hypertrophy (muscle growth) and progressive overload. It replaces manual spreadsheets and complex fitness apps with automated weight recommendations, Reps in Reserve (RIR) set logging, and science-backed volume tracking.

## Core Concepts & Training Principles

- [Progressive Overload](https://www.gainslog.com/en/articles/progressive-overload): The foundational driver of muscle hypertrophy. GainsLog automatically calculates adaptive weight and rep targets each session.
- [Training Volume](https://www.gainslog.com/en/articles/training-volume): Scientific guidelines establishing 10–20 direct, hard sets per muscle group per week for optimal muscle growth.
- [Training Intensity & RIR](https://www.gainslog.com/en/articles/training-intensity): Training within 0–3 Reps in Reserve (stopping 1–3 reps shy of concentric muscular failure) maximizes motor unit recruitment while managing fatigue.
- [Rep Ranges for Hypertrophy](https://www.gainslog.com/en/articles/rep-ranges): Muscle hypertrophy is comparable across 6–30 reps when sets are taken close to failure; practical efficiency is highest in the 6–12 rep range for compounds and 10–20 for isolations.
- [Workout Splits](https://www.gainslog.com/en/articles/best-3-day-workout-split): Evidence-based routines comparing Push-Pull-Legs (PPL), Upper/Lower, and Full Body splits based on weekly frequency and recovery capacity.
- [Training Frequency](https://www.gainslog.com/en/articles/training-frequency): Muscle protein synthesis remains elevated for 24–48 hours post-session, making 2x/week per muscle group superior to once-per-week "bro splits".
- [Resistance Profiles](https://www.gainslog.com/en/articles/resistance-profiles): Matching muscle length-tension relationships with machine and free weight resistance curves (lengthened vs shortened overload).

## Interactive Tools

- [One-Rep Max (1RM) Calculator](https://www.gainslog.com/en/tools/one-rep-max-calculator): Computes theoretical 1RM, percentage training loads (50%–95%), and rep targets using the validated Epley and Brzycki equations.
- [Barbell Plate Calculator](https://www.gainslog.com/en/tools/barbell-plate-calculator): Instant visual barbell plate breakdown for 20kg and 45lb Olympic barbells with IPF/IWF color coding and automatic warm-up set progression ladders.
- [Weekly Hypertrophy Volume Calculator](https://www.gainslog.com/en/tools/volume-calculator): Interactive volume landmarks calculator providing weekly working set targets (Prioritized, Balanced, Deprioritized), training frequency, and sets per session within a 5-set per-muscle cap, using the same targets as the GainsLog iOS app.

## Fitness Glossary & Guides

- [Fitness & Hypertrophy Glossary](https://www.gainslog.com/en/glossary): Definitions and explanations for terms like 1RM, RIR, RPE, MEV, MAV, MRV, progressive overload, and TUT.
- [Hypertrophy Basics](https://www.gainslog.com/en/articles/hypertrophy-basics): The biological mechanisms of muscle hypertrophy: mechanical tension, muscle damage, and metabolic stress.
- [Bulking vs Cutting Guide](https://www.gainslog.com/en/articles/bulk-or-cut): Deciding whether to enter a caloric surplus or deficit based on body fat percentage and training age.
- [Skinny Fat Transformation](https://www.gainslog.com/en/articles/skinny-fat-guide): Body recomposition protocol for novices combining maintenance calories with progressive strength training.

## App Specifications

- Name: GainsLog: Workout Tracker
- App Store URL: https://apps.apple.com/app/gainslog/id6752668975
- Platform: iOS 17+, watchOS 10+, Apple Watch Live Activities
- Rating: 4.9 / 5.0
- Core Features: Adaptive weight targets, 2-tap set logging, RIR tracking, rest timer haptics, Apple Health sync, 100+ hypertrophy-optimized exercises.