The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
Number 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.
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Nutrition · 7 minDoes the anabolic window really exist?
The 30 minutes after the session: a meta-analysis recalculated, and the effect disappears as soon as total proteins are equated. But the distribution throughout the day, on the other hand, changes everything.
NutritionProteinBulkingBy 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