How much muscle can you gain your first year?
Realistic expectations for first-year muscle gain. The research-backed models, what affects your results, and how to maximize your beginner window.
Nutrition
15 articles about nutrition
Can you get strong without getting big?
Strength and size aren't the same thing. Here's the science of neural adaptation, why beginners get stronger without growing, and how 5x5 favors strength.
Body recomposition on 5x5: lose fat and gain muscle
Can you build muscle and lose fat at the same time on 5x5? Yes, if you're in the right category. Here's how to set it up and what to expect.
How big a surplus do you need for muscle?
Evidence-based guide to caloric surplus for muscle gain. How much to eat, how to calculate it, and how to gain muscle without unnecessary fat.
Supplements for strength: what works and what doesn't
Evidence-based supplement review for strength trainees. Tier-by-tier breakdown of what's proven, what's promising, and what's a waste of money.
Post-workout nutrition for recovery
What to eat after training to maximize recovery and muscle growth. The anabolic window myth, practical meal ideas, and how much protein you actually need.
What to eat before lifting: pre-workout nutrition
Practical guide to pre-workout meals for strength training. What to eat, when to eat, and why most pre-workout supplements are a waste of money.
Does meal timing matter for strength?
Evidence-based look at meal timing for strength training. Pre-workout nutrition, the anabolic window myth, protein distribution, and what actually matters.
Gaining weight on 5x5: muscle vs fat
Why the scale goes up during 5x5, how much is muscle vs fat, and how to track body composition so you build strength without unnecessary fat gain.
Creatine for strength training: what you need to know
Evidence-based guide to creatine monohydrate for lifters. How it works, dosing, timing, myths debunked, and why it's the most proven supplement for strength.
Skinny fat? How 5x5 fixes your physique
If you're normal weight but still look soft, 5x5 is the fix. How to build muscle, lose fat, and transform your body composition as a beginner.
Bulking on 5x5: how to eat for maximum gains
A practical bulking guide for 5x5 trainees. How big a surplus, what to eat, how long to bulk, and how to minimize fat gain while building strength.
How to cut without losing strength
A practical guide to losing fat while preserving strength on 5x5. Deficit strategy, protein targets, training adjustments, and realistic expectations.
How much protein do you need for strength?
Evidence-based protein recommendations for strength trainees. How much, when, what sources, and common myths debunked with actual research.
Nutrition for 5x5: what to eat for strength gains
A no-nonsense guide to eating for strength. How much protein you need, when to eat more, and how to fuel 5x5 training simply.