Guides.
Training, nutrition and progression explained simply, without locker-room myths.
FeaturedApp7 min readFree gym app: the best one, truly.SammaGym is a genuinely free gym app: evidence-based programs, workout log, progress tracking, and calculators — no subscription, no limits. Works offline too.Read the guide
App6 minWorkout app with no subscription.Tired of free-plan limits and subscription fees? SammaGym is a workout app with no subscription: full programs, logs, and progress tracking — free and offline.
App5 minGym app that works offline.Gym signal is often nonexistent. SammaGym is a gym app that works offline: log workouts without a connection and keep your data on your device.
Training7 minHow many sets per week do you need to grow.How many sets per week you need to grow: the productive zone of 10-20 sets per muscle, how to count them, MEV and MAV, and how to spread them across sessions. With scientific sources.
Training8 minHow to build muscle mass.How to actually build muscle: the 3 pillars (progressive overload, volume, recovery) plus a caloric surplus and protein. No shortcuts, just evidence.
Training6 minHow often to train a muscle per week.How many times per week to train the same muscle: why 2 times beats 1 at equal volume, and how frequency is really just a tool to distribute sets. With sources.
Progression7 minBody recomposition: muscle and fat loss together.What body recomposition is, when it's possible to build muscle while losing fat simultaneously, and how to set it up with calories, protein, and training. With sources.
Training7 minYour first program at the gym.How to start at the gym: the beginner program, which exercises to do, what weight to start with, and how to progress without getting hurt. Simple and practical.
Progression6 minProgressive overload: how to increase weight.How to apply progressive overload using double progression: when to go up in weight, by how much, load vs reps, and what to do when you stall.
Nutrition5 minHow much protein per day to build muscle.How much protein you need for muscle (1.6-2.2 g/kg), how to spread it across meals, the best sources, and how much timing actually matters. With scientific sources.
Recovery5 minDeload week: when and how to do it.What a deload week is, how often to do one, the signals that it's time, and how to set it up by reducing sets and intensity. With scientific sources.
Training6 minRPE and RIR: training with the right intensity.What RPE and RIR are, how they're linked (RPE = 10 − RIR), what intensity to train at for hypertrophy (RPE 7-9), and why autoregulation beats fixed percentages.
Nutrition4 minCreatine: does it actually work?What the research says about creatine monohydrate: whether it works, how much to take (3-5 g), whether you need a loading phase, and whether it's safe. Backed by the ISSN position stand.
Progression7 minPlateau: why you're not making progress.Weights stopped going up? The checklist to run before changing programs: progression, volume, recovery, nutrition, and technique. With scientific sources.
Recovery4 minHow much sleep to build muscle.How many hours of sleep for muscle recovery (7-9), what happens when you sleep too little (hormones, protein synthesis), and what the data actually shows. With scientific sources.
Training6 minFull body or split? How to choose.Full body, upper/lower, or push pull legs? What research says about training frequency, why hitting each muscle twice a week matters, and how to choose based on your available days.
Training5 minHow long to rest between sets.How long to rest between sets for muscle growth: 2-3 minutes on compound lifts, 1-2 on isolations. What research shows and why short rest isn't better. With sources.
Recovery5 minMuscle soreness: do they mean you're growing?Are post-workout muscle soreness (DOMS) a sign of growth? What research shows: you don't need them to build muscle, and you can train sore. With sources.
Training5 minStretching: before or after?Static stretching before lifting reduces strength (5-8%): better to do a dynamic warm-up before and leave static stretching for after or in separate sessions. What research shows.
Training6 minCardio and lifting: does it kill your gains?Does cardio cause muscle loss? The interference effect explained: for most people it's minimal. How to combine cardio and weights without hurting strength or muscle. With sources.PlanenProtokollierenFortschrittWiederholenPlanenProtokollierenFortschrittWiederholenPlanenProtokollierenFortschrittWiederholenPlanenProtokollierenFortschrittWiederholen
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