Muscle gain
Hypertrophy: how much, how hard, how fast it realistically happens.
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Can you build muscle in a calorie deficit?
Yes, but slowly: it works best if you are new to lifting, returning after a break or carrying extra fat, and gets harder the leaner and more trained you are.
Does cardio kill gains?
Not at typical volumes: in controlled trials, adding cardio did not reduce muscle growth or maximal strength, but it can blunt explosive power.
How close to failure should I train?
Stop most sets 1–3 reps short of failure; going all the way adds fatigue for little or no extra growth.
How long should I rest between sets?
2–3 minutes between hard sets of compound lifts, 1–2 minutes for isolation work.
How long until I see results?
Strength within a few weeks, measurable muscle growth within a couple of months, and a change other people notice usually after several months.
How much protein per meal?
About 0.4 g/kg per meal across four meals, which is roughly 30–50 g for most people.
How much protein should I eat?
Eat 1.6–2.2 g of protein per kg of bodyweight per day; more has shown no extra benefit for muscle.
Should I bulk or cut first?
Cut first if you are above roughly 20% body fat (men) or 30% (women); otherwise start building.
Do I need to lift heavy to build muscle?
No: anything from roughly 5 to 30 reps builds similar muscle, provided you take the set close to failure.
Does creatine work?
Yes: creatine monohydrate reliably adds a few percent to strength and 1–2 kg of bodyweight, and it is the most replicated supplement in sport.
How many sets per muscle per week?
10–20 hard sets per muscle per week covers most of the available growth for most lifters.
Is the anabolic window real?
Not in any practical sense: total daily protein matters far more than eating within 30 minutes of training.