- 3 guides
- 7 sections
- 34 charts and visuals
- ~29 min read
Build Stack
Train for size and strength, and eat to match.
Muscle Gain gives you the numbers for size. Strength Gain shows where strength needs different ones. Diet Tracking makes your calorie and protein targets easy to hit.
$45$70 if bought separately
You save $25
Get all 3 — $45- Download right after checkout, plus a copy by email
- Opens on any phone or computer
- Secure checkout
Size and strength don’t run on the same numbers.
How many sets, how heavy, how long to rest, how often: for several of these, the research gives one answer for muscle and another for strength.
This stack puts both sets of numbers side by side, plus the tracking that makes the diet part work.
After reading all three, you’ll be able to
- Know how many hard sets per muscle and per lift to do each week
- Pick reps, rest and frequency for size, for strength, or both
- Set a calorie surplus and protein target that build muscle, not just fat
- Log a full day of food in about two minutes
What you’ll find inside
- Muscle Gain · Section 2What happened when rep ranges were compared head to head, every set to failure
- Muscle Gain · Section 2The rest time past which the studies found nothing more to gain
- Muscle Gain · Section 3The 3–4 week check that shows whether your surplus builds muscle or just fat
- Muscle Gain · Section 3What carbs do for muscle growth, and which to eat around training
- Strength Gain · Section 1The weekly set count that gets most of the strength, and when more sets stop showing up on the bar
- Strength Gain · Section 1Why taking every set to failure isn’t the best idea for strength
- Strength Gain · Section 2The protein intake past which strength stops improving
- Strength Gain · Section 2Why a calorie surplus doesn’t make you stronger directly, and how to tell yours is too big
- Diet Tracking · Section 2Which entry to trust when one search shows twenty different numbers
- Diet Tracking · Section 2The weighing mix-up that throws your numbers off, and the rule that prevents it
- Diet Tracking · Section 2When AI photo estimates are worth using
- Diet Tracking · Section 2Why being a little off every day beats being perfect
Get all 3 — $45Download right after checkout, plus a copy by email
TL;DR
Each guide ends on a one-page summary card.
- Sets per week
- Intensity
- Rep range
- Rest
- Frequency
- Calories
- Protein
- Carbs and fat
- Logging food
- Targets
Every answer is filled in inside the guides.
How every guide is built
- Every claim links to its source.
- Charts use the numbers from the studies.
- Where the research is missing, the guide says so.
- Every term is explained the first time it comes up.
3guides
7sections
34charts and visuals
3one-page summaries
How the 3 guides work together
Read them in this order. The first two set your training. The third makes the diet numbers stick.
-
1Muscle Gain Protocol
The numbers for size: weekly sets, effort, reps, rest, how often to train, calories and protein.
- The weekly set range that gets most of the growth
- Which of your sets may only count as half a set
- The protein intake past which extra protein added no muscle
16 research sources~13 min read$28 on its ownSee its full contents
-
2Strength Gain Protocol
Where training for strength differs from training for size, and by how much.
- The rep range with the best odds of getting stronger across the studies
- The one setting that barely matters for muscle but clearly matters for strength
- How long to rest on heavy lifts, and what short rests cost you
10 research sources~9 min read$28 on its ownSee its full contents
-
3Diet Tracking Protocol
Makes your calorie and protein targets easy to hit. You log a full day of food in about two minutes.
- The fastest way to log packaged food, which is also the most accurate
- The one-time setup that turns a home-cooked meal into one tap
- Why you shouldn’t keep the app’s default targets
9 charts and visuals~7 min read$14 on its ownSee its full contents
- Bought separately
- $70
- Build Stack
- $45
- You save
- $25
Questions
Anything else? Email ironorgsupport@proton.me
Which guide should I read first?
Muscle Gain. Strength Gain is written around where strength differs from size, so it reads best second. Read Diet Tracking before you start logging food.
Is this a workout program?
It gives you the targets to build or check any program against: weekly sets, effort, reps, rest, frequency, calories and protein. It isn’t a day-by-day plan.
I train for size only. Do I need Strength Gain?
Not for size alone. Muscle Gain covers that. Strength Gain is for when you also want to lift more weight, and the stack costs less than buying the two training guides and Diet Tracking apart.
I already own one of these guides. Should I get the stack?
Maybe not. Add up the guides you’re missing at their own prices, compare that with the stack price, and take whichever is lower.
How are the guides delivered?
Right after checkout: every guide in the stack is ready to download on the order confirmation page, and a copy comes by email. Each guide is a single web page file that opens in any browser on your phone, tablet or computer.
Can I get a refund?
The guides are delivered right away, so before checkout you confirm that your 14-day right to cancel ends once you receive them. If a file won’t open or a guide doesn’t match its listed contents, email ironorgsupport@proton.me and it gets fixed or refunded.
Is this medical advice?
No. The guides are educational material.
Educational material. Not medical advice. Download right after checkout, with a copy by email.