Blog MoovX

How much protein per day to build muscle? What science says

Science is clear on protein intake for muscle gain: about 1.6 g/kg/day. We break down the numbers, sources, and how to apply them.

How many sets per week to build muscle? The optimal volume according to science

Training volume is the key driver of hypertrophy. Science recommends 10 to 20 sets per muscle group per week. Here is the breakdown.

How often should you train per week to build muscle?

1, 2 or 3 times per muscle per week? Science is clear: at equal volume, total volume is what matters. Here is how to split it.

Creatine for muscle building: dosage, effects and safety according to science

Creatine monohydrate is the most studied and effective supplement. 3 to 5 g per day, safe, no loading phase required. Here is the full picture.

Sleep and muscle recovery: why sleeping grows your muscles

Sleep is an underestimated pillar of performance and muscle building. 7 to 9 hours per night, more for athletes. Science explains why.