The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
Cigarettes and muscle: what tobacco costs your training
Muscle protein synthesis at 0.037 versus 0.059 %/h in non-smokers, more myostatin, less fatigue resistance. And 14 days of cessation are already enough. 18 studies.
Read the article →
Training · 8 minNumber of sets, reps, time under tension: what should you count to build muscle?
Time under tension has been tested head-on: between 0.5 and 8 seconds per rep, the muscle doesn't tell the difference. What matters is the number of hard sets — 22 studies show it.
TrainingBodybuildingBulkingBy Kalorya · July 28, 2026
Training · 8 minSoreness: what actually works?
Stretching does nothing, cold relieves without speeding up recovery, and ibuprofen suppressed protein synthesis without even soothing the pain. 19 studies reviewed.
TrainingRecoveryBodybuildingBy Kalorya · July 28, 2026
Training · 8 minCardio and weight training: do you have to choose?
The interference effect exists and is quantified — but it is a slowdown, not a cancellation. And it mostly depends on the cardio you choose. 15 studies to settle the matter.
TrainingBodybuildingCardioBy Kalorya · July 28, 2026
Training · 7 minHow many training sessions per week to build muscle?
5 meta-analyses answer: for equal volume, frequency changes almost nothing. What matters is weekly volume — and here is how much to aim for.
TrainingBodybuildingBulkingBy Kalorya · July 22, 2026