How Long Should You Rest Between Sets? (For Muscle and Strength)
How long to rest between sets: 2–3 minutes on big compound lifts, 60–90 seconds on isolation exercises, and 3–5 minutes for heavy strength work. Here’s why.
How Much Protein Do You Need to Build Muscle? (Per Day, by Body Weight)
How much protein to build muscle per day: 1.6 g/kg (0.7 g/lb) of body weight for most lifters, a chart by body weight, per-meal targets and food examples.
4-Day Upper Lower Split for Beginners (Free Plan + Weekly Schedule)
A simple 4-day upper lower split for beginners: the weekly schedule, every exercise with sets and reps, how to add weight, and how to track it.