Magazine

Schwarze Hantelstange auf einem Squat-Rack in einem dunklen Gym – Post-Workout-Setting
  • by Florian Schäfer

The Anabolic Window: Bigger Than 30 Minutes – What the Research Really Says

The 30-minute window is a myth. The post-workout window is real – and according to meta-analyses, much bigger than expected. What the research says about timing, dose, and the leucine threshold.

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Person bereitet Proteinshake mit Obst in heller Küche vor
  • by Florian Schäfer

Vegan Muscle Building: Nutrition, Protein and What the Research Says

Plant-based protein builds muscle just as effectively as whey when leucine, dosage, and protein source are right. What 2024-2025 research shows.

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Sportliche Person entspannt mit geschlossenen Augen auf hellem Sofa in minimalistischem Wohnzimmer, Schaumstoffrolle und türkisfarbenes Fitnessband auf dem Boden, Morgenlicht durch große Fenster
  • by Florian Schäfer

Rest Days: Why Training Less Often Builds More Muscle

Your muscles don't grow in the gym – they grow after. Muscle protein synthesis peaks 24 hours post-workout and takes up to 48 hours to complete. Interrupt this process by training too soon and you're sabotaging your own progress. The science behind rest days.

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Zwei Hantelscheiben-Stapel auf Betonboden durch eine Kreidelinie getrennt: links mehrere leichte Scheiben, rechts eine schwere Scheibe, Notizbuch mit türkisfarbenem Einband daneben
  • by Florian Schäfer

Volume vs. Intensity: Which Training Path Is Right for You?

More sets or training closer to failure? New meta-analyses show: both paths work. How to properly combine volume and proximity-to-failure, and why efficiency often matters more than extremes.

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Messlöffel mit weißem Leucin-Pulver auf dunkler Schieferplatte, Küchenwaage mit 2,5g Anzeige für den Leucin-Threshold, Proteinshake und gelbe Erbsen im Hintergrund
  • by Florian Schäfer

Leucine: The 3g MPS Trigger – Plant Protein Optimised

Your muscles need a specific signal to grow. Leucine delivers exactly that signal. How much you need per meal and whether plant proteins can match whey for muscle growth.

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