- 3 sections
- 15 charts and visuals
- 16 research sources
- ~13 min read
Muscle Gain Protocol
Build muscle with the numbers the studies found.
Sets, effort, reps, rest, how often to train, calories and protein. Each one checked against the studies that tested it, with a clear target for each.
Or get it in the Build Stack with Strength Gain and Diet Tracking, and save €21.
- Instant download
- Works on any device
- Secure checkout
Everyone in the gym has a different answer.
How many sets? What rep range? How long to rest? How often?
The research has answered most of these, and some of the most argued-about ones barely matter. The guide shows which, and what to focus on.
After reading it, you’ll be able to
- Know how many hard sets per muscle to do each week
- Stop worrying about the things that barely change growth
- Set a calorie surplus that builds muscle, not just fat
- Set protein, carbs and fat for your training
What you’ll find inside
- Section 1What makes a male body look more attractive, rated by two separate groups
- Section 2The weekly set range that gets most of the growth
- Section 2Which of your sets may only count as half a set
- Section 2What happened when rep ranges were compared head to head, every set to failure
- Section 2The rest time past which the studies found nothing more to gain
- Section 2Does training a muscle more often grow it faster? What happened when the same sets were spread over more days
- Section 3The protein intake past which extra protein added no muscle
- Section 3The 3–4 week check that shows whether your surplus builds muscle or just fat
- Section 3What carbs do for muscle growth, and which to eat around training
- Section 3How low fat intake can go before it costs you
TL;DR
The last page of the guide sums it all up on one card.
- Why it matters
- Sets per week
- Intensity
- Rep range
- Rest
- Frequency
- Calories
- Protein
- Carbs and fat
Every answer is filled in inside the guide.
Backed by the biggest reviews in the field
- 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.
Get the Muscle Gain Protocol
Every training and diet target in one 13-minute read.
Add a second guide
Muscle Gain + Strength Gain
€38
€48 bought separately
€10 off any two guides, applied at checkout
Get bothGoal Stack, 3 guides
Build Stack
€39
€60 bought separately
Muscle Gain + Strength Gain + Diet Tracking. You save €21.
Get the Build Stack What's in the stack- 3 sections, 15 charts and visuals
- Training and diet targets
- Quick-reference summary card
- Reads on any device
Questions
Anything else? Email ironorgsupport@proton.me
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.
Beginner or experienced?
Both. It covers the settings every lifter has to choose, at any level.
Should I get this or the Strength Gain Protocol?
If your goal is size, this one. If your goal is lifting more weight, Strength Gain. The research gives different answers for each, and the Build Stack has both, plus Diet Tracking, for less.
How is it delivered?
By email, right after checkout. The guide is a single web page file that opens in any browser on your phone, tablet or computer, and every chart opens full size with a tap.
Can I get a refund?
The guide is delivered right away, so at checkout you confirm that your 14-day right to cancel ends once you receive it. If the file won’t open or the guide doesn’t match the contents listed on this page, email ironorgsupport@proton.me and it gets fixed or refunded.
Train on what the studies found.
Every training setting, what it’s worth, and the number to aim for. A 13-minute read.
Start reading — €24