Guides
The evidence, without the noise
Each guide answers one question properly, cites where the numbers come from, and links to the calculator that applies it to you.
Body composition · 6 min
What is FFMI — and how accurate is it?
Fat-free mass index explained: the formula, height normalisation, what a good FFMI is for men and women, and how accurate it really is.
Read the guideMuscle potential · 7 min
How much muscle can you build naturally?
What research says about the natural limit for muscle growth, how fast gains come in years one to five, and why your ceiling is a range.
Nutrition · 5 min
How much protein do you need to build muscle?
The evidence-based protein range for building muscle, cutting and maintaining, how to split it across meals, and the myths about upper limits.
Nutrition · 5 min
How many calories should you eat to build muscle?
How to find maintenance, how big a surplus actually helps, and why the right number depends on your training experience — not a generic +500.
Training · 5 min
How many sets per muscle per week?
What meta-analyses say about training volume, what counts as a hard set, how to split sets across sessions, and when more volume stops helping.
Training · 5 min
How does progressive overload work?
Why muscles need a reason to grow, the practical ways to overload (reps, load, sets), and how double progression keeps you progressing for years.
Muscle potential · 4 min
How long does muscle growth take?
When you will notice muscle growth, how fast lean mass accumulates by training year, and why the scale and the mirror disagree in the first weeks.
Nutrition · 6 min
How to approach cutting without losing muscle
A practical, evidence-based cutting plan: how fast to lose, how much protein, how to train, and how to handle plateaus.
Nutrition · 5 min
How to approach bulking (and keep it lean)
When to bulk, how big a surplus to run, how to monitor fat gain, and when to stop — a lean-bulk playbook for every training level.
Body composition · 5 min
How to measure body fat at home
Tape measure, smart scale, calipers or photos — how accurate each method is, how to measure consistently, and why the trend matters more than the number.