01 / 10
Nutrition/Pre-workout nutrition
What to Eat Before a Workout: Practical, Evidence-Based Guidance
Learn how to choose a pre-workout meal or snack based on timing, training demands, digestion, and personal tolerance.
3 min readRead article
KY S E R O / J O U R N A L
Practical guides for better training
Clear, evidence-informed guidance for training, nutrition and recovery — without inflated promises or unnecessary complexity.
02 / 10
Nutrition/Recovery nutrition
What to Eat After a Workout: Protein, Carbohydrate, and Recovery
Learn how protein, carbohydrate, fluids, and meal timing support recovery after resistance training without relying on anabolic-window myths.
3 min readRead article
03 / 10
Nutrition/Protein
How Much Protein Do You Need to Build Muscle?
Calculate a realistic daily protein target for muscle growth, distribute it across meals, and choose suitable animal or plant sources.
3 min readRead article
04 / 10
Nutrition/Body composition
Nutrition for Muscle Gain, Fat Loss, and Body Recomposition
Learn how to adjust calories, protein, and progress targets for muscle gain, fat loss, or body recomposition without rigid formulas.
3 min readRead article
05 / 10
Nutrition/Performance nutrition
Carbohydrates and Hydration for Strength Training
Learn when carbohydrate improves resistance training, how to scale daily intake, and how to hydrate without rigid or excessive protocols.
3 min readRead article
06 / 10
Training/Getting started
Your First 8 Weeks in the Gym: A Practical Beginner Plan
A complete 3-day beginner gym plan for your first 8 weeks: what to do, how heavy to go, what soreness is normal, and what to ignore entirely.
6 min readRead article
07 / 10
Training/Workout plans
A 4-Day Dumbbell-Only Workout Plan That Actually Progresses
A complete 4-day upper/lower plan for a pair of dumbbells and a floor. Every exercise, set and rep - plus the progression system most dumbbell plans skip.
6 min readRead article
08 / 10
Training/Programming
Push/Pull/Legs vs Upper/Lower: Which Split Builds More Muscle?
PPL and upper/lower both work. The real difference is what happens when life interferes. A practical comparison with sample weeks for each.
7 min readRead article
09 / 10
Training/Training volume
How Many Sets Per Muscle Per Week? A Practical Answer
A practical guide to weekly training sets: where to start, how to count direct and indirect work, and when more volume stops helping.
5 min readRead article
10 / 10
Training/Training effort
RIR Explained: How Hard Should Each Set Actually Feel?
Reps in reserve is the simplest way to control training effort - once you learn to estimate it. What RIR means, why beginners guess wrong, and how to calibrate.
5 min readRead article