All guides
5 guides
Nutrition
Tool Do you need to eat more to build muscle? Find your starting calories Do you need to eat more to build muscle? Often only a little more, and sometimes no more at all. Your starting point is your maintenance… 5 min Strength
Tool How many sets per muscle per week? Count your own volume How many sets do you actually need? Research suggests muscle growth rises with hard sets per muscle per week up to about ten, but beginners… 4 min Nutrition
Guide Is creatine worth taking as a beginner? Dose, loading and what to buy Creatine is one of the few supplements with solid evidence behind it, and the habit is simple: 3 to 5 g a day, every day. You do not need a… 4 min 3 picks Recovery
Explainer Why are my legs sore two days later? Muscle soreness explained Sore two days after a workout, and fine the day after? That delay is delayed onset muscle soreness (DOMS), and it is normal in the first… 4 min Getting Started
Tool How many days a week should a beginner lift? Most beginners do best with two to four days of lifting a week. The perfect split matters far less than a plan you can keep doing for a… 4 min
Tool Do you need to eat more to build muscle? Find your starting calories Do you need to eat more to build muscle? Often only a little more, and sometimes no more at all. Your starting point is your maintenance… 5 min Strength
Tool How many sets per muscle per week? Count your own volume How many sets do you actually need? Research suggests muscle growth rises with hard sets per muscle per week up to about ten, but beginners… 4 min Nutrition
Guide Is creatine worth taking as a beginner? Dose, loading and what to buy Creatine is one of the few supplements with solid evidence behind it, and the habit is simple: 3 to 5 g a day, every day. You do not need a… 4 min 3 picks Recovery
Explainer Why are my legs sore two days later? Muscle soreness explained Sore two days after a workout, and fine the day after? That delay is delayed onset muscle soreness (DOMS), and it is normal in the first… 4 min Getting Started
Tool How many days a week should a beginner lift? Most beginners do best with two to four days of lifting a week. The perfect split matters far less than a plan you can keep doing for a… 4 min