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Frequently Asked Questions
Do I need supplements to build muscle?
No. Protein powder is convenient, but 1.6 g/kg of body-weight can be hit with real food. Creatine monohydrate is the only compound with consistent hypertrophy evidence beyond diet. PMID 28698222
How long should a workout last?
Forty-five to sixty minutes of focused work. After ~8 hard sets per muscle, protein synthesis plateaus. More volume helps, but spread it across the week instead of marathon sessions. PMID 29497352
Is cardio killing my gains?
Only if you over-do it. Up to 3×30 min moderate-intensity sessions have no negative effect on strength; beyond that, keep cardio at least 6 h away from lower-body lifts. PMID 27170037
How soon after training should I eat?
Within 2 h is plenty. The “anabolic window” is more like a barn door for naturals—total daily protein matters far more than stop-watch timing. PMID 23360586
Can I train fasted?
Yes, strength work is fine. For hypertrophy, sip 15 g whey or eat 3 eggs first—MPS is blunted when muscle amino-acid levels are low. PMID 28915186
How many rest days per week?
At least two full days off hard training. Muscles repair in 24-48 h, but tendons need longer; alternate heavy and light days or body parts. PMID 29497152