01 Jan, 1970
Science-backed guide to building effective weekly weights routines. Includes 3-day and 4-day workout templates, progression strategies, recovery protocols, and equipment hacks. Avoid common mistakes and optimize muscle growth.
Evidence-based creatine dosage guide with weight-based recommendations, loading phase analysis, and personal experience. Learn optimal daily intake for strength gains without side effects.
Learn why muscle mass percentage trumps scale weight for health. Discover accurate measurement methods, age/sex-specific healthy ranges, and science-backed strategies to build muscle through training, nutrition and recovery.