Want to Build Muscle? Then Try This Popular 3/7 Method

Many gym goers don’t mind working hard if they can ultimately add muscle via the routine they’re on. The popular, and fairly new, 3/7 strength training method does just that! Many of the training programs, however, circulating around gyms don’t always end up building muscle for different reasons. Gym goers, for the most part, understand the need for high intensity and volume (sets x reps. x load). Especially when a building phase is called for in a training plan.

The majority of individuals who workout like to use a traditional sets and repetitions based training program. Meaning, performing a Barbell Squat, is typically done, using 4×6, or four sets of six repetitions, with a few minutes recovery between sets. The 3/7 Method allows you to stay on one piece of equipment, performing more overall sets back-to-back, but in less time.

The Jefit team recently created two new strength programs (free wight and machine) using this type of training protocol. Click the title of each program below to be taken to the specific program.

3/7 Method Research Review

Personally, if you really want to know the efficacy of a strength training program, explore the research. If there are research papers published on a topic, like the 3/7 Method, that’s usually a step in the right direction.

In a 2019 study published in the European Journal of Physiology, the 3/7 Method compared well to a more traditional 8×6 program. Stragier and colleagues tested elbow flexor strength using 70 percent of 1-RM. The goal was to test the efficacy of a new strength training method on strength gain, hypertrophy, and neuromuscular fatigability.

The new training protocol (3/7 method) consisted of five sets of an increasing number of repetitions (3 to 7) during successive sets and brief inter-set intervals (15-seconds). This format was repeated two additional times after 150-seconds of recovery compared to a method consisting of eight sets of six repetitions with an inter-set interval of 150-seconds (8 × 6 method). Subjects trained two times per week for a period of 12-weeks. 

Young beautiful woman training in the gym. Concept of fitness, workout, sport, health

In a second study (2016), Laurent and colleagues looked at untrained subjects performing Smith Machine Bench Press, twice a week for 8-weeks. Subjects were assigned to one of three groups:

1.) A group that trained the exercise with the 3/7 method.

2.) A group that trained the exercise with 4 sets of 6 repetitions (with 2.5 minutes of rest between sets).

3.) A group that trained the exercise with 8 sets of 6 repetitions (also with 2.5 minutes of rest between sets).

Training Results

In the first study mentioned, the 3/7 and 8 × 6 methods significantly increased both 1-RM load (22.2 ± 7.4 and 12.1 ± 6.6%, respectively) and MVC force. The 3/7 method provided a better training stimulus for strength gain and muscle hypertrophy than the 8 × 6 method.

In the second study, each of the three groups used 70 percent of their 1-RM for bench press. Following the study, the researchers found the 3/7 method increased bench press strength to a greater extent than training with 4 sets of 6 repetitions. Compared to a moderate volume classical method (4 sets of 6 repetitions), the 3/7 method was superior. But, compared to a higher volume classical method (8 sets of 6 repetitions), the 3/7 method wasn’t as effective. However, the 3/7 Method was performed in about a third less time compared to the other groups due to the short (15-seconds) bouts of recovery between sets.

Hopefully these great results that we came across for the 3/7 Method, opens up some eyes and you hopefully give one of the programs above a try. Stay Strong with Jefit!

Use Jefit to Record & Track Your Progress

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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Performing a Side Bridge Exercise Has its Advantages

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The side bridge exercise is a stellar movement targeting the oblique muscles, commonly referred to as the “outer abs”. The various layers of oblique muscles are just one of the 29 muscles that make up your “core”. The muscle group plays a vital role in posture, core stabilization, activities of daily living and athletic performance. The exercise reveals its true potential, though, by the many secondary muscles it activates while “holding” the position. In addition to the obliques, other muscles like the gluteus medius and gluteus maximus, are engaged to help stabilize the hips. Finally, your shoulder stabilizers work in concert to keep you aligned as well. 

What are the Benefits of the Side Bridge Exercise?

Aside from all the benefits it provides for your body, the side bridge also brings plenty of convenience to the table. It is a terrific bodyweight exercise, all you need to do a side bridge is a mat and a few minutes. The power of the side bridge extends well beyond just your obliques. The side bridge influences every muscle that the obliques touch or are related to. Here are just a few of the benefits of performing the exercise:

  • Side bridge activates as much as 40 percent of the upper and lower back muscles. This is more than many common back exercises.
  • Not only does it work your obliques exceptionally well (about 50 percent of their maximum), it recruits your rectus abdominals too (about 34 percent of its maximum). This amount of muscle activation is similar to performing a crunch or front bridge exercise (aka plank).
  • The side bridge is an ideal exercise to train the back muscles, especially the deep muscle, known as the quadratus lumborum. The QL is an important muscle for providing spine stability.
  • Performing the side bridge exercise is one of the best ways to work your hip abductor and glute muscles. The hip abductor muscles work at about 74 percent of their maximum capacity during the side bridge. That number, by the way, doubles the work of the muscle often prescribed for hip muscle weakness, the side-lying leg raise (aka hip abduction).

How to Modify a Side Bridge Exercise

You can do a traditional side bridge or change things up to make the movement easier or harder.

Lift Your Top Leg Up – This increases the stress on the side of the body closest to the ground.

Flex the Hip of the Bottom Leg – This puts all of the weight on your top leg and is the excellent way to train your inner thighs (e.g. your hip adductor muscles). This is a great exercise for any hockey players.

Change Your Point of Support – Rather than supporting yourself from your forearms or feet, you can support yourself from your knees (easier) or from your extended arm (easier on the muscles but harder to balance).

Why is This So Important?

Developing core strength is important for not only posture but every day activities as well. In addition, if you are a runner, triathlete, cyclist or swimmer, then the side bridge should be part of your conditioning program. The side bridge exercise is typically done three times per week, holding the position for 3-10 seconds. Hold the position for a desired time and then roll back. Keep repeating this until you can’t maintain your form. You can also try doing straight sets on one side before switching sides.

The simplest rationale for the side bridge exercise is it builds your muscle capacity providing better hip and trunk stability. The muscles that get strengthened over time, help keep your pelvis level (neutral). This is not only important to prevent back and hip pain but is also very important in preventing knee injuries. One important aspect of knee pain is hip stability and hip abductor and glute medius weakness. The side bridge is ideal for improving stability about the hips and thus preventing or treating knee pain that has been known to cause hip dysfunction.

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Trunk Muscles

In addition to providing a great workout for the obliques, transversus abdominis, and rectus abdominis, side bridges work many muscles of the core or trunk. This exercise engages the glutes as synergists, or muscles that help other muscles complete a movement. Side bridges focus on the hips, engaging other synergists such as the quadratus lumborum, psoas major and hip adductors. In addition, additional back muscles such as the iliocostalis and the latissimus dorsi are also activated with side bridges.

Additional Muscles

Side bridges don’t stop at the abs and trunk. Upper-thigh muscles, including the tensor fasciae late, gracious and pectineus act as synergists, as do the deltoids, supraspinatus, and trapezius of the shoulders and upper back. Likewise, the pectoralis muscles of the chest and levator scapulae of the upper shoulders serve as stabilizers, or muscles that help other muscles maintain a certain position during exercise.

Muscle Activation

The side bridge not only excels in the quantity of muscles it engages, it also offers quality activation. Physiotherapist and chiropractor Greg Lehman notes that this exercise engages your upper and lower back muscles at 40 percent of their maximum, a figure far greater than typical back exercises. Lehman also says that the obliques and rectus abdominal experience engagement of 50 percent and 34 percent respectively, making for abdominal engagement roughly on par with crunches. The hips get the biggest benefit, however, at about 74 percent engagement. That’s twice the engagement of the common side-lying leg raise.

Low Back Pain

A 2012 study published in the Journal of Strength and Conditioning Research by the University of Virginia, reveals further benefits of the side bridge exercise for those who suffer from recurrent low-back pain (LBP). The study found that those with recurrent low-back pain experience the same level of muscle activation, or efficient muscle contraction, as those who did not suffer from LBP when performing side bridges. The news is doubly good, as the same study notes that a weak transverse abdominous may actually be part of the cause of LBP.

Use Jefit to Plan & Track Your Workouts

The Jefit app was named best app for 2021 by PC Magazine and Men’s Health. The app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

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How to Keep Your Workouts Consistent with a Workout Scheduler

workout scheduler

By going to the gym consistently, you can really reap the benefits of each session, both mentally and physically. In fact, consistency is one of the most important factors in your fitness journey. It will help you hit your fitness goals faster while keeping your motivation and endurance high. However, we know that it can be difficult keeping to a regular routine. Luckily, we have one easy solution to help with this – a workout scheduler.

Why You Need Consistent Workouts

Just think about any skill that you wish to develop such as learning how to play an instrument or similar. How often do you practice? How often should you practice?

You won’t get very far if you only pick up the guitar and head to your lessons irregularly. There is a common misconception that you can try to catch up on lost time. For example, if you haven’t had a lesson in 3 months and try to catch up by going 5 days in a row. The sporadic sessions won’t help you get any better and in fact, can be detrimental to your progress.

The same goes for your fitness goals. You need to work out consistently to achieve your long term results. Without putting in the effort, you will take much longer to hit your fitness goals. This is because your training, endurance and motivation will constantly fluctuate. Ultimately, this will be your downfall and you will not get the results you want, at least not in a reasonable time frame.

You will not be able to use the skills or improvements you made in your previous session because by then, you may have lost that progress you gained by your next workout. With consistent workouts, this will be an obstacle that you can avoid. You will be able to continuously improve and add to your next session to hit your fitness goals and make valuable progress. This will maximize your results.

Another reason why you need consistent workouts is that it will help you plan efficient workouts. A workout scheduler will tell you what to do each session. This eliminates the problem of just randomly heading to the gym one day and doing whatever comes to your mind.

This means that every workout actually contributes to you hitting your fitness goals. You won’t be just working out for the sake of working out. Not only will this assist you in keeping to a regular fitness schedule but you will be making real progress. Each workout will have a purpose.

Each workout will have a purpose.

How to Keep Your Workouts Consistent Using a Workout Scheduler

Consistent workouts help you to establish a routine, and a workout scheduler is what helps you to do this. You will have a higher chance of sticking to this habitual activity by having regular session penciled into your everyday life.

A workout scheduler can help you keep disciplined with your fitness. Make time to fit in your workouts as if they were an important meeting appointment in your calendar. Eventually, by making the effort to stick to your workouts regularly, it will become a habit in your lifestyle and you will have developed this discipline to make sure that you go.

Another important aspect on how to keep your workouts consistent is to also schedule in rest days. These rest days will help to give your body enough time to recover to get back to your next session completely motivated and energized.

Personalize your own exercises that suit your fitness goals and help you reach them with a workout scheduler. With a customizable gym workout planner, you can choose the exercises that best suit your needs. As it is specific to you, you can also adjust the workouts as necessary. This will factor in helping you keep to consistent workouts because it will assist in planning workouts that you can regularly stick to.

Consistency is an important factor in fitness. By keeping to regular sessions, you will be able to uphold your high endurance and motivation. It may take some time to get into that habitual routine but once you do, with the help of a workout scheduler, you will be on “auto-pilot” in which your workouts will become an integral part of your life, helping you make valuable progress every time.

Jefit is a gym workout app that helps all gym goers and athletes plan and stick to their workouts on a regular basis. With a workout scheduler and customizable gym workout planner like Jefit on your side, you will be able to keep to your workouts consistently that will take you one step closer to hitting your fitness goals. With Jefit, you will be able to make progress and share it with the community.

How do you manage to keep to consistent workouts? How has a workout scheduler and planner helped you? Let us know in the comments below!

workout scheduler

New Audio Cue Module to Be Released Soon on Jefit

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The Jefit app will soon have a new update that will improve the workout experience on their award-winning app. The new feature, called audio cue module, allows everyone to be “hands free” during a workout. The audio feature offers voice commands at the beginning, during and at the end of each set of exercises. This lets someone who uses the app to be hands free during a bodyweight interval workout, as an example. In addition, it keeps the person fully engaged in their workout. Rather than the need to continually slow things down, as would be the case, if they were always checking at their screen. In turn, creating a more challenging workout while optimizing exercise flow on the app.

The Jefit Audio Cue Module

The soon to be released Jefit audio cue module will prompt someone after they start a workout with a specific command. The experience begins with “Ready Go!” followed by “first, barbell bench press” as an example. When you’re halfway done with the set you’ll hear an audio cue letting you know just that. The same holds true for the end of each set as well. The person also has the option of turning off the audio command feature before they begin the workout. This new feature will allow a person to put the phone down while working out. Take a moment to listen to the audio cue in this Jefit Instagram post, that can be found here.

Workout with Jefit

The Jefit team looks forward to supporting members with new features like the new audio cue module. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and motivation, to get you closer to your fitness goals today. Stay strong with Jefit.

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Android Version 9.02 Bug Fix Released

Hello All,

We have released a Bug Fix update, Version 9.02 for the latest Android Release.

This update resolve issues that users have been experiencing with crashes and UI bugs.

Bug Fix Notes

1.) Fixed crash on interval timer when it goes to background.

2.) Fixed UI bug cause button turn to gray on some 5.0x devices.

3.) Fixed Floating button covers up delete option on exercise log page.

4.) Fixed set done shows incorrect number randomly on Day exercise list.

5.) Fixed Reorder bug on Day exercise list.

6.) Removed G+ login on devices that do not have Google service package installed.

If you experience any further bugs please contact us at support@jefit.com and we will get back to your request as soon as possible

Thank you all again for your support, feedback and hope everyone is enjoying the latest update!

– JEFIT Team

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Android Update Version 9.0 Released!

Hello All,

We’re thrilled to announce that we’ve updated our Android Application.

This is a MAJOR update that contains a complete re-design to the UI using the new Android Material Design style, improved User Experience, new features, changes to current features, bug fixes, performance enhancements and more.

 

What Is New

1.) NEW Redesigned UI using Android Material Design Style

We have completely redesigned the application to match the style of the new Android Material Design style that Google has released.

All pages and features of the application have taken advantage of this new design style making the flow and look of the application cleaner, modern and accessible.

JEFIT Android Version 9.0 Update  JEFIT Android Version 9.0 Update

 

 

2.) IMPROVED User Experience

Using the Android Material Design style, we have utilized this to improve the overall user experience.

This means less clicking and navigating to access many of the main features and functions.

We also improved placement of buttons and utilization of the screen to place features/buttons so that the user has a better overall experience.

For example on the exercise detail screen we have made it easier to access the add to routine, logs, notes, progress charts and record logs buttons while also changing the scan through exercise arrows next to the exercise name.

JEFIT Android Version 9.0 Update

 

3.) IMPROVED JEFIT Team and User Shared Workout Routine Layout and Loading

We have improved the layout of how the JEFIT Team and User Shared workout routines are displayed on the “Workout Plans” page.

Routines are also loaded at a  faster rate and you are able to view more routines on the download page than in previous updates

JEFIT Android Version 9.0 Update   JEFIT Android Version 9.0 Update

 

 

4.) IMPROVED Workout Routine Day List

On the workout routine day page, we have improved the layout of how each day is displayed.

The exercise day information is contained within its own individual tile displaying :

  • Day Name
  • Amount of exercises in the day
  • Estimated time it takes to perform the workout day
  • Last time that you have performed each day

JEFIT Android Version 9.0 Update

 

 

5.) IMPROVED Planned Exercise Day List

For the planned exercise day list we improved the ability for the users to be able to reorder the exercises in their list, delete an exercise and edit the reps/sets and timer of each exercise within the day.

JEFIT Android Version 9.0 Update

 

6.) IMPROVED Exercise Database Layout

The exercise database has also been improved using Android Material Design

  • Custom Exercises

We have removed the button to access the custom exercise database and instead added an additional 5th tab labeled “Custom Exercises”.

Here you will be able to view all of the custom exercises that you have created using the create custom exercise button on the top right corner of the screen.

JEFIT Android Version 9.0 Update

 

 

  • Workout on the Fly

The workout on the fly option has been switched from workout routines page to the exercise database page.

By clicking on the dumbbell play icon at the bottom right of the screen of the page, you will initiate the workout on the fly functionality and be able to record your logs instantly.

JEFIT Android Version 9.0 Update      JEFIT Android Version 9.0 Update

 

 

  • Simple Body Part Switch

Instead of having to back out to the body part selection page, by clicking the drop down menu at the top left corner of the screen you will be easily able to select the body part for exercises you would like to view.

JEFIT Android Version 9.0 Update

 

7.) IMPROVED Detailed Data on Progress Charts

We have added in summary data at the bottom of the progress charts page where users are able to view the date of when your maximum and minimum 1RM was recorded.

You are also able to view when you first recorded said exercise along with the last time you created logs.

JEFIT Android Version 9.0 Update

 

 

8.) ADDED Ability to Purchase JEFIT Pro through Free App

We have added in the option to purchase JEFIT Pro through the JEFIT Free application

This will be explained further in a future blog post but we will be merging our Free and Pro products into a singular application in which Pro will be accessed through activating your previous purchase through your account.

As stated we will explain this further in an upcoming post.

 

9.) IMPROVED Performance Enhancements and Bug Fixes

10.) IMPROVED News Feed Update and Sync Speed

 

What Is Next

  • iPhone/iOS Update – Following this Android update, we will be returning back to our iPhone/iOS application. On this update we will be working on improving this platform, user experience, fixing various bugs and more.
  • Updates to the JEFIT Website 

 

Reminder

Please send all of your emails, questions, feedback, reviews and suggestions to support@jefit.com or post on the App/Website Questions on the JEFIT Forums, https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions

 

Stay Connected

JEFIT Facebook

JEFIT Twitter

JEFIT Google Plus

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Don’t forget to like our Facebook Page, follow us on Twitter and Instagram, add us on Google+ and send a review to both the iTunes App Store, Amazon and Google Play Stores!

We appreciate all of your support and patience as we work forward on bringing you this new update as well as many new changes and features!

Thank you for your ongoing support!

– JEFIT Team

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Elite Website Update

Hello All,

We are proud to announce that we’ve updated our JEFIT Elite Service on the website

With this update for Elite, we have completely changed the layout of the webpage to display your training reports and stats.

With these UI changes that have been made we have also added new features to the Elite service to allow you to compare your workout data with your friends on JEFIT.

 

Whats New

 

1.) New UI / Webpage Layout

With the latest changes that we have made to the Elite membership, we have also released a new UI design to both the JEFIT Website and the Elite Page.

To Access your Elite Reports, Graphs and Charts you will click the “My Reports” button on your My-JEFIT Profile Page.

On the My-Reports page you will be able to access your report information and training stats via the new tab navigation.

Go to http://www.jefit.com/my-jefit/training-reports/ to view your Training Reports.

 

2.) New Training Progress Page

The first thing you will notice about your Elite Training Reports is that there is a change in the UI.

Previously the graphs/charts and workout data was located on a singular page.

Now on the new Training/Overall Reports you will be able to view :

  • Total Workout Summary/Data
  • Training Breakdown
  • Total Weight Lifted
  • Total Session Time
  • Total Lifting Intensity
  • Total Number of Exercises Completed
  • Total Number of Records Broken
  • Your Profile Insight

 

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3.) Compare Stats with Friends

Another new feature added to the Elite service is the ability to compare your body and training stats with your friends on the website.

By adding friends on JEFIT you will be able to track and measure your training stats with those who potentially might be performing the same routine as you.

On the page you will be able to compare your :

  • Total Workout Summary
  • Training Breakdown
  • Total Weight Lifted
  • Total Session Time
  • Total Lifting Intensity
  • Total Number of Exercises Completed
  • Total Number of Records Broken
  • Progress of Benchmark Exercises
  • Progress of Favorite Exercises
  • Body Stats Summary
  • Body Goal Progress
  • Before And After Pictures
  • Profile Insight

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We appreciate all of your support and patience as we work forward on bringing you this new update as well as many new changes and features!

Thank you for your ongoing support!

– JEFIT Development Team

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Android Update Version 8.01 Released!

Hello All,

We are proud to announce that we’ve updated our Android Application.

With this update for the Android, we are changing up things with how the application functions and how a user navigates through each page. We feel that with these new UI and navigational changes we have made in this update, that it is a major step forward for JEFIT and future updates to come.

What’s New

1.) NEW – Re-Designed User Interface and Navigational Changes

– In this new update we have made various improvements and changes to the UI of our application, enhancing and simplifying many of the most used pages.

Most noticeable for those logging into their accounts will be the much cleaner and streamlined look to the Profile Page.

Other pages that have received overhauls have been the “Weight/Rep Recording” page and the “Resting Timer” page

We felt that previously on these pages there was too much content and information being put in front of users at once, thus this would cause an overflow on the page and a sense of being overwhelmed when using the application.

So based upon user feedback and small studies we have done, we feel like these changes have been necessary to create a cleaner and more streamlined look to JEFIT.

2.) NEW – Share Your Workout Summary on Facebook and your JEFIT Profile

– Since the introduction of the workout summary feature users have been requesting that we include the option to share the workout summary via social media

We are pleased to say that in this latest update users are now able to share their workout summaries via Facebook and their JEFIT Profiles

Your friends and followers are now able to view the progress of your training and follow your journey as you continue to improve your health

Though only Facebook and your JEFIT Profile are only available for sharing to at the moment, we are working on allowing for you to share your summaries via Twitter, Google+ and Instagram in upcoming updates

3.) NEW – Getting Started/Helpful Tasks for New Users

– With an influx of new users and the amount of content we have within JEFIT, we wanted to give new members options to help get their profiles set up and understand the various and important features of JEFIT.

For new users we have provided helpful “tasks” or options to help you set up your workout routine, record body stats and goals, create custom exercises and more to help you get started off on the right foot and right into tracking workout progress

4.) NEW – Pop Up Interval Timer

– On the “Weight/Rep Recording” page, we have cleaned this page up, removing much of the content that cluttered up this page

Thus with this change we have introduced a new pop-up menu for the interval timer so that the users have the option to use the interval timer if they would, rather than having it clutter up the page.

Via this pop up menu you have access to the stopwatch/countdown timer, previous logs for the current exercise you are performing as well as any notes that you have written for the exercise.

We feel this cleans up the page and creates a more streamlined approach to recording your workout data.

5.) NEW – Pop Up Log, Chart, Goals and Notes Panel

– Along with the pop-up menu on the “Do Exercise” page, we have also introduced a pop up menu on the “Resting Timer” page

With this menu, you are able to view your goal progress, current logs, current set 1RM records, as well as access to charts and notes for the exercise

Rather than cluttering up the resting timer page with content, we have allowed for users to bring up this information and drop it back down so they can continue counting down until their next set.

6.) NEW – Guest Mode

– For those who do not want to create a JEFIT Account, we have allowed for people to skip the registration process and jump right into using the application

* Though the only thing about using a Guest Account is that any information recorded WILL NOT be saved or stored within our servers, thus if you delete the application, lose your guest account or get a new phone, your information WILL be lost *

7.) CHANGED – Simplified Left Slider Menu

– With the the changes that we have made adding the 5 tab buttons, we have also changed up the amount of buttons on the left slider menu.

We condensed and simplified the amount of buttons on the left panel so that there isn’t an overwhelming amount of pages and content on this menu.

8.) IMPROVED – Sharing Body Stats, Body Goals, Workout Routines and Achievements on your JEFIT Profile

-Now with the improved activity feed updates we have made, any changes or updates that you make to your body stats/body stat goals, sharing workout routines or achieving your goals will be shared on your JEFIT Profile page with your friends/other members (depending on your privacy settings for your account).

Just like on the JEFIT Website when you make updates or changes and they are shared to your profile, the same will be done through the application.

9.) IMPROVED – Notifications for Friend Requests and Messages received from Friends/Other Members

– As you continue to make updates, record workouts, share workout routines, post status updates and interact with other members in the JEFIT Community, you will receive feedback and even friend requests from new users that want to connect with you.

Unfortunately before you wouldn’t know if you had a user comment, give you feedback upon your progress or even if you were receiving a friend request from other users.

Now we have added in a notification system that will provide you with a notification from your Home Screen/through your usage of JEFIT that will inform you if you have any requests or interactions with other members.

10.) IMPROVED – Ability to Find and Add Friends on JEFIT

– We have also improved the ability to find friends on JEFIT as well as sending notifications/emails out to your friends when requesting them to join you on JEFIT via social media or email.

We wanted to make it as easy as possible to find your friends via the application (for those who use it) or easily add your friends to join you and follow your progress.

11.) IMPROVED – 5 Button Tab Navigation

– In this update we have brought back the 5 navigational tabs at the bottom of the home screen to make it easier for our users to access the most used pages on the application.

Previously in the last update we introduced the left panel navigation but with recent feedback and user requests, we have made changes to the navigation so that you are able to access the most important features of JEFIT

12.) Bug Fixes

13.) Performance Enhancements


What Is Next

Website Update and Improvements/Changes to JEFIT Elite

– We also will be making changes, improvements and adjustments to the JEFIT Website to continue to improve current functionalities and features.

Along with these changes to the website, we will be also adding additional features/improvements and updating our JEFIT Elite Service following the release of both the Android and iPhone Updates

To all of our Elite users we appreciate your continued support and feedback for this service and look forward to many new improvements and changes to enhance the Elite Subscription experience.

*Reminder* : Please send all of your emails, questions, feedback, reviews and suggestions to support@jefit.com or post on the App/Website Questions on the JEFIT Forums

Don’t forget to like our Facebook Page, follow us on Twitter and Instagram, add us on Google+ and send a review to both the iTunes App Store, Amazon and Google Play Stores!

JEFIT Facebook

JEFIT Twitter

JEFIT Google Plus

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We appreciate all of your support and patience as we work forward on bringing you this new update as well as many new changes and features!

Thank you for your ongoing support!

– JEFIT Development Team

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JEFIT iOS Version 8.0 Update Released!

Hello All,

We’re thrilled to announce that we’ve updated our iPhone/iOS Application.  This is a MAJOR update that contains a complete re-design to the User-Interface on many of the major pages and features within the app, improved User-Experience, brand new features, changes and adjustments to current features, bug fixes, performance enhancements and much more.

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With this update for the iPhone/iOS, we are changing up things with how the application functions and how a user navigates through each page. We feel that with these new UI and navigational changes we have made in this update, that it is a major step forward for JEFIT and future updates to come.

What’s New

1.) NEW –  Re-Designed User Interface and Navigational Changes
– In this new update we have made various improvements and changes to the UI of our application, enhancing and simplifying many of the most used pages within JEFIT.

 

Most noticeable for those logging into their account will notice a much cleaner and streamlined look to the Profile Page.

 

Other pages that received overhauls have been the “Weight/Rep or Do Exercise” page, the “Resting Timer” page, “Added Sets” page and more.

 

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We feel that previously on these pages we had too much content and information being shared to the users at once, thus at times overflowing the page and overwhelming new and old users alike when trying to view information about your workout or just using the application in general.

 

Based upon feedback and small studies we have done with users, we felt that these changes were necessary and create a cleaner look to JEFIT but also a better usage of the application in the long run.

 

2.) NEW – Share Your Workout Summary on Facebook and your JEFIT Profile

 

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– Since the introduction of the workout summary feature, users have been requesting that we include the option to share the workout summary via social media.

 

We have pleased to say that in this latest update users are now able to share their workout summaries via Facebook and your JEFIT Profile.

 

Your friends and followers will now be able to view the progress of your training and follow your journey as you continue to improve your health.

 

Though only Facebook and your JEFIT Profile are available at this moment, we are working on allowing for you to share your summaries via Twitter, Google+ and Instagram in the following update

 

3.) NEW – Ability to Download Workout Routines Created by JEFIT Members

 

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– Now you are able to download workout routines created by other JEFIT Members via the application rather than having to log into the website.

 

You are able to download from over 1000+ member created workout routines that will be instantly stored within your account and be able to used as your workout routine.

 

Following this we are planning, in an upcoming update, to allow users to submit their workout routines to the routine database from their application to instantly share with their friends and other members.

 

4.) NEW – Getting Started/Helpful Tasks for New Users

 

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– With an influx in new users and the amount of content that we have within our application, we wanted to give new members options to help get their profiles set up and understand the various and important features of JEFIT.

 

So for new users we have provided helpful “tasks” or options to help you set up your workout routines, record your body stats and goals, create custom exercises and more to get you started off on the right foot with JEFIT and get you right into tracking your workout progress

 

5.) NEW – Pop-Up Interval Timer

 

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– On the “Weight/Rep Recording or Do Exercise” page, we have cleaned this page up, removing much of the content that cluttered up the page.

 

Thus with this change we have introduced the new pop-up menu for the interval timer so that users have the option to use the interval timer if they would like rather than having it clutter up the page; when most would just like to record their logs.

 

Via this pop up menu you have access to the stopwatch/countdown timer, previous logs for the current exercise you are performing as well as any notes that you have written for said exercise.
We feel this cleans up the page and creates a more streamlined approach to recording your workout data.

 

6.) NEW – Pop Up Log, Chart, Goals and Notes Panel

 

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– Along with the pop-up menu on the “Do Exercise” page, we have also introduced a pop-up menu on the “Resting Timer” page.

 

With this menu, users are able to view their goal progress, current logs that have been recorded, current set and 1RM records, as well as access to charts and notes for the exercise.

 

Rather than cluttering up the resting timer page with content, just like in the previous page, we have allowed for users to bring up this data and drop it back down so that they can continue monitoring how long their rest period lasts.

 

7.) NEW – Guest Mode

 

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– For those who do not want to create a JEFIT Account, we have allowed for people to skip the registration process and jump right into using the application

 

* Though the only thing about using a Guest Account is that any information recorded WILL NOT be saved or stored within our servers, thus if you delete the application, lose your guest account or get a new phone, your information WILL be lost *

 

8.) CHANGED – Simplified Left Slider Menu Options

 

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– With the the changes that we have made adding the 5 tab buttons, we have also changed up the amount of buttons on the left slider menu.

 

We condensed and simplified the amount of buttons on the left panel so that there isn’t an overwhelming amount of pages and content on this menu.

 

9.) CHANGED – Drop Down Button Menu

 

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– In the process of cleaning up our UI and many of our pages, what we have done is put the buttons located on the top of many of the pages of the application within a drop down menu.

 

With this drop down menu users can easily slide up or down a menu of options to create a workout routine/exercise/etc…. and creates a cleaner look to the pages within the application rather than cluttering it with buttons.

 

10.) IMPROVED – Share Body Stats, Body Goals, Workout Routines and Achievements on your JEFIT Profile after Updating in App

 

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– Now with the improved activity feed updates we have made, any changes or updates that you make to your body stats/body stat goals, sharing workout routines or achieving your goals will be shared on your JEFIT Profile page with your friends/other members (depending on your privacy settings for your account).

 

Just like on the JEFIT Website when you make updates or changes and they are shared to your profile, the same will be done through the application.

 

11.) IMPROVED – Up-To-Date Current Session Length Notification

 

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– In a previous update we introduced the session length notification to inform you how long your current workout is

 

We have moved the notification from the bottom left hand corner of the screen to the top of the screen so that it is noticeable throughout your workout.

 

12.) IMPROVED – Notifications for Friend Request and Messages Received from Friends and Other Members

 

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– As you continue to make updates, record workouts, share workout routines, post status updates and interact with other members in the JEFIT Community, you will receive feedback and even friend requests from new users that want to connect with you.

 

Unfortunately before you wouldn’t know if you had a user comment, give you feedback upon your progress or even if you were receiving a friend request from other users.

 

Now we have added in a notification system that will provide you with a notification from your Home Screen/through your usage of JEFIT that will inform you if you have any requests or interactions with other members.

 

13.) IMPROVED – Ability to Find and Add Friends to JEFIT

 

– We have also improved the ability to find friends on JEFIT as well as sending notifications/emails out to your friends when requesting them to join you on JEFIT via social media or email.

 

We wanted to make it as easy as possible to find your friends via the application (for those who use it) or easily add your friends to join you and follow your progress.

 

14.) IMPROVED – Icons and Navigational Buttons

 

– We have also gone ahead and improve the current look and layouts of our icons and buttons that are used throughout the application.

 

In previous updates of the application we realized we had multiple icons that stood for the same features/functions which caused some complications and issues with users understanding what certain buttons were.

 

With this update we have gone ahead and cleaned up the icons so that each function/button is recognizable and you will be able to understand which icon/button goes to each feature available in the app.

 

15.) IMPROVED – 5 Button Tab Navigation

 

In this update we have brought back the 5 navigational tabs at the bottom of the home screen to make it easier for our users to access the most used pages on the application.

 

Previously in the last update we introduced the left panel navigation but with recent feedback and user requests, we have made changes to the navigation so that you are able to access the most important features of JEFIT

 

16.) Bug Fixes

 

17.) Performance Enhancements

 

– We have also made various bug changes and performance enhancements to make the overall usage of JEFIT a much easier, enjoyable and fluid experience.

 

What Is Next

Android Update

– Following the update to the iPhone/iOS application, we will be releasing our update for the Android Application with the same UI/UX changes, new features and functionalities and improvements that we have made from this iPhone/iOS release.

Website Update and Improvements/Changes to JEFIT Elite

 

– We also will be making changes, improvements and adjustments to the JEFIT Website to continue to improve current functionalities and features.

 

Along with these changes to the website, we will be also adding additional features/improvements and updating our JEFIT Elite Service following the release of both the Android and iPhone Updates.

 

To all of our Elite users we appreciate your continued support and feedback for this service and look forward to many new improvements and changes to enhance Elite Subscription experience.
We appreciate all of your support and patience as we work forward on bringing you this new updates.

 

– JEFIT Development Team

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Android Bug Fix Update Version 6.0507 Released!

Hello All,

We have released a quick bug fix to resolve some bugs/issues that users have been experiencing.

What’s New

1.) Bug Fix – Settings Page

2.) Bug Fix – Resting Timer Disabling Issue

3.) Bug Fix – Graphs Displaying Incorrect Data

4.) Bug Fix – Google+ Login Issue

5.) Bug Fix – Disappearing Icons

6.) UI Change – Pull Down Refresh on Home/Activity Feed

7.) Performance Enhancements

Currently In Progress

– We are still in the process of updating and developing the latest update to our iPhone/iOS application. We apologize for the delay of this update but we are indeed still working diligently on this update and doing our best to make sure it is a fully polished update for our iPhone/iOS users.

We are hoping to have this update out as soon as possible so that our iPhone/iOS users get access to the multitude of features included in this latest update to JEFIT as well as Elite Subscribers for the iPhone/iOS get access to their Elite features within the application.

We appreciate your patience and support as we work forward to bring you this major update for the iPhone/iOS as soon as possible.

* Reminder * : Please send all of your emails, questions, feedback, reviews and suggestions requests to support@jefit.com or post on the App/Website Questions on the Forums

JEFIT FacebookLike us on Facebook

JEFIT TwitterFollow us on Twitter

JEFIT Google PlusAdd us on Google +


We appreciate all of your support and patience as we work forward on bringing you this new update.

– JEFIT Development Team

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Android Update Version 6.0425 Released!

Hello All,

We have released a quick bug fix to resolve some bugs/issues that users have been experiencing with the previous release of the Android Application

What’s New

1.) Updated – Charts and Graphs

We have gone ahead and update/redesigned the graphs/charts of the Reports, 1RM/Total Volume, Exercise Log and Elite pages of the application.

The graphs are much cleaner, organized and contain X/Y data information so that you can clearly see the progress that you are making.

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2.) Updated – Preferences/Settings Page

Along in this update we have updated our settings page so that it is cleaner, more organized and you can find the preferences settings that you would like to change within your usage of the app.

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3.) Improved – Workout Session Tracking

Another improvement we have made within this update is the overall tracking of your workout session that you record via the “Workout On the Fly and Start Routines” pages.

In this update, the application will be able to generate even clearer and concise data from your workout making it even more precise than before.

4.) Bug Fixes and Performance Enhancements

– We have also made various bug changes and performance enhancements to make the overall usage of JEFIT a much easier, enjoyable and fluid experience.

Currently In Progress

– We are still in the process of updating and developing the latest update to our iPhone/iOS application. We apologize for the delay of this update but we are indeed still working diligently on this update and doing our best to make sure it is a fully polished update for our iPhone/iOS users.

We are hoping to have this update out as soon as possible so that our iPhone/iOS users get access to the multitude of features included in this latest update to JEFIT as well as Elite Subscribers for the iPhone/iOS get access to their Elite features within the application.

We appreciate your patience and support as we work forward to bring you this major update for the iPhone/iOS as soon as possible.


* Reminder * : Please send all of your emails, questions, feedback, reviews and suggestions requests to support@jefit.com or post on the App/Website Questions on the Forums

JEFIT FacebookLike us on Facebook

JEFIT TwitterFollow us on Twitter

JEFIT Google PlusAdd us on Google +


We appreciate all of your support and patience as we work forward on bringing you this new update.

– JEFIT Development Team

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Android Update Version 6.0321 Released!

Hello All,

We’re thrilled to announce that we’ve updated our Android Application.  This is a MAJOR update that contains a complete re-design to the UI with the new slider functionality, brand new features, changes and adjustments to current features, bug fixes, performance enhancements and much more.

With this update for the Android, we are changing up things with how the application functions and how a user navigates through each page. We feel that with these new UI and navigational changes we have made in this update, that it is a major step forward for JEFIT and future updates to come.

What’s New

1.) NEW – User Interface and Navigational Changes

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– In this new update we are completely changing up the navigation for JEFIT, removing the landing page and using a slider-navigational system.  As soon as you open up the application, you will be re-directed to the NEW “Training Snapshot” page where you are able to view your last few weeks worth of training, to navigate to another page, you will click on the JEFIT Icon at the top left hand corner of the screen to initiate the slider function.

From here you will easily able to navigate through each of the main pages of JEFIT from starting your workout routine, finding a workout routine, browsing the exercise database, viewing your trainings, viewing your NEW training reports and more.

On each page within the application you will notice a header for each page, by sliding the page either to the left or right, you will be able to navigate through each of the different slides/pages within each section that you select. As you can see in the image below, the header for this section is called “My-Routines”, by sliding the application the application to the left you will be able to access the “Download Routines” page.

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Having this new sliding features makes it easier to navigate throughout the application, also it helps reduce the amount of clicking to get to a specific page as it was in the previous iteration of the application as you had to click multiple times just to access the routine manager page or to download more routines. Now all you have to do is open up the main left panel slider, click on find routines, and then slide through either your routine manager or download more routines to access various pages.

We feel that the slider option opens up more for us to make JEFIT, the pages and functionalities of our program easily accessible for even the newest of users, especially as we continue to add in new features with future updates to come.

2.) NEW – 30 Day Training Snapshot

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– The NEW “Training Snapshot” page is now the new landing/home page for your JEFIT experience. When loading up the application you will be brought to this newest page where you will be able to view the last few weeks of training that you have performed using JEFIT.

On this page you will be able to view the total weight that you have lifted over the past 2 weeks time along with your “Bodypart Breakdown”, assessing how you split up your training and which muscle group has been delegated time during your workouts.

3) NEW – ELITE Members Have Access To Account and Features

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– As we have most recently released our Elite Membership, with this latest update, those who currently have an Elite Membership with JEFIT will have access to their Elite Accounts and features within the JEFIT Application.

By logging into your account, you will notice on the NEW Left Slider Panel, your username along with a notification to represent whether you have a Basic, Pro or Elite Membership with JEFIT.

4.) NEW – ELITE ONLY Charts/Pages/Graphs and Stat Tracking

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– In this update we have also tied Elite Accounts into the application so that the features that you get with your JEFIT Elite Membership will tie into new application features that Elite Members only have access to.

These features include additional stats and graph pages for the workouts that you are performing but you also gain access to lengthier Weight Lifted Over Time Graphs, Bodypart Breakdown, Lifting Intensity, Total Exercise Time, Wasted Time Graphs and much much more which are only available for Elite Subscribers.

With those who have a subscription to JEFIT Elite and log into your Elite Membership on the application, you will have access to all Pro and Elite features.

5.) NEW – Workout On The Fly

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– We understand that there are users who doesn’t follow a traditional workout routine and at times, perform a workout on the fly. With this information we have created the newest feature, aptly named “Workout on the Fly”, which allows for JEFIT Members who don’t follow a standard workout routine to be able to select the exercises within JEFIT (either Built-In or Custom) and easily start recording workout logs without the need for a routine.

By default the application will automatically set up your “Reps/Sets/Timer” based upon the default values that you have set for yourself on the preferences page.

As you record your workout logs using the “Workout on the Fly” functionality, the application will automatically start tracking your workout session so that you are able to view your current progress with the workout you are performing.

6.) NEW – Favorite / Recent / Most Popular Exercises

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– We have made various changes to our exercise database as well, now allowing for users to set up their “Favorite” exercises as well as view their most recent exercises either performed or view along with the most popular exercises performed by JEFIT Members.

On the exercise detail page for a specific exercise, you will be able to highlight/click on a star icon, this will set this select exercise as your “Favorite” exercise.

While on the exercise list for a specific muscle group, you will be able to slide the page either to the left or right to gain access to these new pages, by sliding the application to the right you will be able view your “Most Recent” exercises performed as well as the “Most Popular” exercises performed by JEFIT Users.

We know that having additional options and choices to split up viewing the exercise database as well as marking down your favorite exercises will greatly improve your usage of JEFIT and structuring workout routines that you will create.

Additionally setting up your “Favorite” exercises will also tie into the latest feature that we have added into the application, the NEW Custom Benchmark Tracking feature.

7.) NEW – Custom Benchmark Exercise Tracking

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– Users are now, by utilizing the “Favorite” exercises functionality, track their custom benchmark exercises based upon the exercises that they have set as their most favorite exercises to perform.

To access this page you will want to click and initiate the slider feature, after which on the left panel you will want to click on the “Reports” link. From here you will slide the page to the left and from here you will notice a header listed as “Custom Tracking”. This section will list all of the exercises you have marked down as your “Favorite” exercises and you will be able to track your custom benchmark progress for each exercise.

8.) NEW – Muscle Assessment

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9.) NEW – Body Fat Calculator

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– In this latest update we have also included the new body fat calculator feature which based upon your skinfold measurements, JEFIT will be able to calculate your body fat measurements.

With the body fat measurements page, we have provide 4 separate options for you to enter in your skinfold measurements but also have provided detailed images and descriptions on how to record such measurements for the application to generate your body fat measurements.

10.) NEW – Body Part Measurements / How To Page

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– On the body stats page we have now included a section that helps users understand how and where to measure their specific body parts so that they can get the accurate results for their body measurements.

This includes images that pinpoint where on your body you will want to measure to get the most accurate results possible.

11.) NEW – Re-designed Log Page Layout with Icons

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– We have gone back and re-designed our Logs Page, so now you will be able to recognize which days you have tracked body and workout stats, notes and progress photos via the new icons/legend system we have incorporated.

This will allow you to easily view your logs and stats, see when you have recorded specific logs on each date and more.

Also we have include a new 4th tab/swiper page specifically for Progress Photos so that you are able to view the progress pictures that you have taken on select dates.

12.) NEW – Workout Summary Total Time During Workout

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– As we have previously introduced the workout summary functionality into a previous update of JEFIT, in this latest update we have included the new feature where you are able to view your total workout time/workout summary during your workout.

Once you initiate the the workout session for your workout, you may navigate through the Routines and Exercise pages and be able to view your total workout time during the workout you are currently performing.

13.) NEW – Workout Summary View During Workout

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– Along with the ability to view your workout time during your training, you may click on the total workout time button and JEFIT will generate for you a mid-session workout summary so that you are able to view how your workout is progressing throughout the routine/training that you are performing.

This will give you a sense of how you are doing for your exercises, if you need to pick up the pace, how many records you have broken and more.

14.) NEW – SuperSet Highlighting and Identification

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– The super-set functionality is a major and frequently used feature for the JEFIT Application, with this update we have included the new super-set highlighting and identification option where you are able to easily view which exercises that you have grouped together within a super-set.

15.) NEW – Redesigned 1RM and Total Volume Charts w/ Additional Data and Stats

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– We have also gone forward with this update and completely re-designed our 1RM And Total Volume Charts page so that you now receive a clearer/much more organized graph along with summary data based upon the information that you have recorded for the exercise data that you are viewing.

In the summary section you will be able to view the maximum and minimum 1RM and Total Volume that you have recorded, and the first/latest time that you have recorded data for said exercise.

We feel that the changes to these graphs will make viewing your stats/1RM and Total Volume charts much more efficient and coherent.

16.) NEW – Time Period Length to Track Graphs and Data

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– Also with the latest changes that we have made to the 1RM and Total Volume charts, we have included the new “Time Period” option so that you are able to select the time period of which the graph will generate your data for you.

The options that you have to view your data for are the past 14 Days, 30 Days, Last 3 Months, 6 Month, Previous Year and All of the data that you have recorded.

17.) NEW – Routine Searching

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– On the download routines page/slide, we have included the new “Routine Search” functionality where you will be able to search for routines based upon the type of routine, difficulty, and its popularity among other JEFIT Members.

Right now this option is only available for JEFIT Team created workout routines but as more user-created workout routines get submitted to the routine database, we hope to include user-created workout routines to this list.

18.) NEW – Last Time Synchronized

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– On the main slider panel, we have included the time table for when your last synchronization was.

This is beneficial for those who have potentially forgotten when their last synchronization was for their workouts and data that they have recorded to make sure that this data is stored within your account on the database.

19.) NEW – Workout Session “In Progress” Notification

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– To tie into the workout session functionality, we have included the new workout “in session” notification text on the left panel so that users know when a workout session is being recorded.

This is beneficial for all users, especially Elite members so that their Training Reports will be adjusted accordingly based upon the workout sessions that they record.

20.) NEW – Position/Progress Within Routine Status

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– On the resting timer page we have included a new notification button that will allow you to know what position in your current workout routine you are in and how far along you have been progressing.

This is beneficial for those who want to keep track how far they are within their workout routine and how many exercises they have left before their workout is complete or which exercise comes next within their routine.

21.) Bug Fixes

22.) Performance Enhancements

– We have also made various bug changes and performance enhancements to make the overall usage of JEFIT a much easier, enjoyable and fluid experience.

What Is Next

iPhone/iOS Update

– Following the update to the Android application, we will be focusing our attention to the iPhone/iOS Application which will receive the exact MAJOR update with the new Slider UI, Training Snapshot, Re-Design and Changes to Current JEFIT Features and much more.

We are hoping to have this update out as soon as possible so that our iPhone/iOS users get access to the multitude of features included in this latest update to JEFIT as well as Elite Subscribers for the iPhone/iOS get access to their Elite features within the application.

We appreciate your patience and support as we work forward to bring you this major update for the iPhone/iOS as soon as possible.

* Reminder * : Please send all of your emails, questions, feedback, reviews and suggestions requests to support@jefit.com or post on the App/Website Questions on the Forums

Don’t forget to like our Facebook Page, Follow us on Twitter, Add us to your Inner Circle on Google + and review us on both the iTunes App Store and Google Play Stores!

JEFIT Facebook

JEFIT Twitter

JEFIT Google Plus

We appreciate all of your support and patience as we work forward on bringing you this new update.

– JEFIT Development Team

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