Fitnesskar Magazine
Evidence-based training and nutrition guides, linked to the exercises and routines that put them into practice.
Muscle building The Best Arm Exercises for Biceps and Triceps Growth
The most effective arm exercises for biceps, triceps, and brachialis growth, with anatomy breakdowns, sets, reps, rest intervals, and a weekly routine.
Strength Strength vs. Hypertrophy Training: What Changes and Why
How strength and hypertrophy training differ in load, reps, rest, volume and effort, what the research shows, and how to combine both in one program.
Muscle building How Many Sets per Muscle per Week Build the Most Muscle?
How many hard sets per muscle per week build the most muscle, how to count them, and where beginners and advanced lifters should start.
Latest articles
Home workouts Resistance Band Workout: A Complete Guide
Everything you need to train with resistance bands, from choosing the right band to a full-body workout with sets, reps and progressions.
Home workouts Push-Up Variations From Beginner to Advanced
An 11-step push-up progression from wall push-ups to one-arm push-ups, with technique cues, when to move up, and how to program them.
Muscle building Push/Pull/Legs Split: The Complete Guide
How the push/pull/legs split works, when to run it three or six days a week, sample push, pull and leg days, and who it suits best.
Nutrition How Much Protein Do You Need to Build Muscle?
Most lifters build muscle best on about 1.6 g of protein per kg of body weight a day. Here is how to hit that target, meal by meal.
Muscle building Progressive Overload: How to Keep Getting Bigger and Stronger
What progressive overload is, six ways to apply it, a simple double-progression system, and how to track your lifts and deload.
Nutrition What to Eat Before and After a Workout
Your daily totals matter most, but well-timed meals before and after training still help. What to eat, when to eat it, and how much.
Strength How to Estimate and Test Your One-Rep Max
What a one-rep max is, how to estimate it with the Epley and Brzycki formulas, how to test it safely, and how to use percentages to plan your training.
Home workouts A Full-Body Home Workout With No Equipment
A 30-minute full-body circuit you can do in your living room, with a warm-up, sets, reps and rest for every exercise, and a plan to progress.
Nutrition How to Set Your Macros for Muscle Gain or Fat Loss
Set your calories first, then protein, fat and carbs. A step-by-step method with worked examples for gaining muscle or losing fat.