I've written here on the blog before about which supplements I usually take and why. As a vegan and bodybuilder, one of the supplements I believe in is creatine. "Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the improvements observed in high-intensity exercise performance leading to greater training adaptations. I

When talking about bodybuilding, there is often a lot of attention paid to training volume, increasing load, exercise selection, and various techniques aimed at maximizing the work of our levers. However, it is important to get the full picture. Training provides the stimulus to the muscle. Rest is the time when the body rebuilds it. During the recovery phase, the body repairs the tissues damaged during training and rebuilds them with greater strength and volume, with the hel

We start with clear goals. From there, we choose the total number of sets and one of many possible splits—upper/lower, push–pull–legs, or any other structure. Alongside the trainee’s goal, training volume should be determined by their recovery capacity, available resources, and individual efficiency. This is how you build a program that truly supports long-term progress. Avoid creating a “grocery list” of exercises with fixed rep ranges. There are well-known mechanisms for mu