The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
Can stretching make a muscle grow?
Two 2024 meta-analyses answer: yes, a little — strength d = 0.30, size d = 0.20. One trial even compared an hour of stretching per day to weight training. The price to pay is the real subject.
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Caffeine · 9 minCaffeine before weight training: how much, when, and for what gain
The effect is real and smaller than believed: 0.20 on strength, but 0.62 on execution speed. 2 to 3 mg/kg are sufficient, the lower body does not move, and six weeks of daily intake yielded nothing. Twenty studies.
CaffeineBodybuildingSupplementsBy Kalorya · September 4, 2026
Recovery · 9 minThe cold bath after the training session: what it relieves, and what it costs
Twelve weeks of training: fiber cross-sectional area increased by 17% without a cold bath, not with it. But cold really reduces muscle soreness. 20 studies on the two sides of icing.
RecoveryBodybuildingMuscle sorenessBy Kalorya · September 3, 2026
Testosterone · 10 minTestosterone boosters: what the trials really say
52 studies, 27 products, and one conclusion: most do not increase testosterone. 68% of the ingredients in the best-selling products have absent or negative evidence. The details, ingredient by ingredient.
TestosteroneSupplementsBodybuildingBy Kalorya · September 3, 2026
Nutrition · 8 minAlcohol and muscle: what does it really cost?
Alcohol does reduce the muscle-building signal after a training session — in men. But two meta-analyses find no excess muscle loss after 65 years. 14 studies.
NutritionRecoveryBodybuildingBy Kalorya · July 29, 2026
Training · 8 minCigarettes 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.
TrainingRecoveryBodybuildingBy Kalorya · July 29, 2026
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
Bulking · 6 minBulking: the 3 best-proven supplements
Creatine, whey, beta-alanine: what studies really show for building muscle, without exaggerated promises.
BulkingBodybuildingProteinBy Kalorya · July 20, 2026