The REP Relay

How much protein do you actually need to build muscle?

To build muscle effectively, most individuals require 1.6 to 2.2 grams of protein per kilogram of body weight per day.

How long does it take to build noticeable muscle?

Noticeable muscle growth typically takes about 8 to 12 weeks of consistent resistance training and proper nutrition. Individual results may vary based on genetics, training intensity, and dietary h...

Magnesium For Muscle Recovery [2025 Guide]

Within the world of strength training and endurance exercise, muscle recovery can mean the difference between reaching your goals or hitting a plateau. While you might be dialling in your sleep, hy...