The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
Number of sets, repetitions, time under tension: what do you need to do to build muscle?
Time under tension has been tested head-on: between 0.5 and 8 seconds per repetition, the muscle cannot tell the difference. What matters is the number of challenging sets — 22 studies show this.
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Nutrition · 7 minIs there really such a thing as the anabolic window?
The 30 minutes following the session: a meta-analysis has shown that the effect disappears as soon as total protein intake is standardised. However, the way protein is spread throughout the day makes all the difference.
NutritionProteinsWeight gainBy Kalorya · July 28, 2026
Training · 7 minHow many sessions a week are needed to build muscle?
Five meta-analyses show that, for the same volume, frequency makes almost no difference. What matters is the weekly volume — and here’s what you should aim for.
TrainingWeight trainingWeight gainBy Kalorya · July 22, 2026
Weight gain · 6 minGaining weight: the 3 best-evidenced supplements
Creatine, whey, beta-alanine: what the studies really show about building muscle, without exaggerated claims.
Weight gainWeight trainingProteinsBy Kalorya · July 20, 2026