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.

What's the best rep range for building muscle mass?

The best rep range for building muscle mass is typically 6–12 repetitions per set, with moderate to heavy weights and controlled rest periods between sets. This range efficiently stimulates hypertr...

Can you build muscle while losing fat at the same time?

Yes, it is possible to build muscle while losing fat at the same time, especially for beginners or those returning after a training break. Achieving both goals requires a carefully managed balance ...

How many sets per muscle group per week for growth?

The recommended number of sets per muscle group for growth is generally 10–20 sets per week, depending on training experience and recovery capacity. Completing this volume with appropriate intensit...

Should you train to failure on every set?

Training to failure on every set is not necessary for most individuals and can increase the risk of overtraining or injury. Most evidence suggests optimal muscle growth and strength gains are achie...

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...

Foods Good For Muscle Recovery [Men & Women]

Muscle recovery is the unsung hero of progress in both strength training and general fitness. Whether you’re hitting the gym hard or just grinding through your workout routine, giving your body the...

Recovery Time For Calf Muscle Tear [2025 Guide]

A calf muscle tear is one of the most common injuries seen among gym-goers, runners, and anyone pushing their limits during physical activity. If you feel a sharp pain in your lower leg, followed b...

Recovery Time For A Torn Muscle [2025 Guide]

Muscle tears are a reality for anyone pushing hard in the gym—whether you’re lifting heavier, training for a sport, or just putting your body through intense challenges. Knowing the recovery time f...