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How do you build muscle mass? You’ll find the answer in our guides, workout programs, and meal plans!

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Losing weight isn’t easy, but we’re here to help. Equip yourself with meal plans, workouts, and more!

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Are you looking to live healthier or just stay fit? We’ve got just the right meal plans, workout programs, and lifestyle tips!

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Free Workout Programs

Find a workout program tailored to your experience level, available time, and to your goals. Are you a beginner, want to workout 3 times a week, and lose weight? Or are you an expert and want to workout 5 times a week? We’ve got you covered.

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Free Meal Plans

Eating right is just as important as working out if you want to reach your goal, be it building muscle, losing weight, or living healthy. We have meal plans for everyone, no matter your goal, calorie requirement, or if you are a vegan or vegetarian.

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Living healthy and pursuing your fitness goals can be hard. Luckily, we’re here to lend you a helping hand.

Are supplements enough?

No, supplements alone are not enough. They will boost your performance and supplement your diet, but if you don’t eat enough calories, don’t workout enough or workout incorrectly, no amount of supplements will help you reach your goals. They will enhance everything you do, but they aren’t the magical answer to everything.

How much creatine should I be taking?

When it comes to creatine, you may have heard about the loading method: large doses for 2 to 5 days followed by smaller “maintenance” doses. This can damage your liver, which is why we recommend small doses of 3 grams per day. This is much more sustainable and has similar muscle building effects.

Why do I need to take whey protein?

Whey protein is the preferred protein supplement for a couple of reasons. As a so-called “fast protein”, it is easily absorbed by the body and can quickly provide muscles with nutrients. It is also a complete protein, containing all essential amino acids, including Leucine, and is rich in BCAAs. You can find our selection of whey protein here.

What is BCAA and why do I need it?

Unlike other amino acids, which are primarily metabolized in the liver, BCAAs (branched chain amino acids) are also metabolized directly by skeletal muscle. This is why they can be metabolized better and faster when you work out. What’s more, BCAAs have a strong anti-catabolic effect, reducing muscle soreness and speeding up muscle recovery and growth. You can find our selection of BCAA supplements here.

When should I take BCAA supplements?

The best time to take BCAAs is right before your workout, ensuring that there are plenty BCAAs in your bloodstream right when your muscles need them. You can find our selection of BCAA supplements here.

What is pre-workout and why do I need it?

While there’s no set list of ingredients for pre-workout supplements, they are designed to increase energy levels and improve athletic performance. It can be used as a “helping hand” on days where you are feeling unwell or tired or as a performance booster that helps you get stronger and bigger, faster.

How much pre-workout should I take?

Most pre-workouts contain caffeine and the dosage is determined by the caffeine concentration. Caffeine will boost your energy levels and increase the effectiveness of strength training. Too much caffeine can make you feel jittery, lightheaded, nauseous, and affect your sleep.

To avoid these side effects, you should start at a dosage of about 0.5 to 1.4 mg of caffeine per pound of bodyweight. This means that if you weight 170 lbs, you should take from 85mg to 238mg of caffeine. If you haven’t taken high dosages of caffeine before, you should start at the lower end of this range. Then slowly work your way up to about 1.4 to 2.7mg per pound of bodyweight.

You can minimize the risk of feeling lightheaded and nauseous by eating a small meal 20 to 30 minutes before taking pre-workout. To avoid problems with sleep, don’t take pre-workout in the late afternoon or in the evening.

When should I take pre-workout?

Obviously, pre-workout should be taken before a workout. But how much earlier? Should you take it while walking into the gym? While everyone processes caffeine and the other nutrients in pre-workout at different speeds, we recommend taking pre-workout 20 to 30 minutes before a workout.

I'm not feeling any effects from pre-workout. What do I do?

Pre-workout’s most noticeable effect is the energy boost from caffeine. If you take pre-workout regularly or drink a lot of caffeine, you may have built a tolerance and need increasingly more caffeine to feel any effects. So what should you do? 

You should start at 0.5 to 1.4mg of caffeine per pound of bodyweight and slowly increase your intake to an optimal level (this will be somewhere around 1.8 to 2.7mg per pound of bodyweight) and keep increasing it slightly to stay ahead of your tolerance level. Once you have been on a higher dosage (more than 1.8mg per pound) for a longer period of time, take a week-long break to reset your sensitivity.

I’m working out but not getting any bigger!?

If you regularly work out and your workouts are intensive enough, but you’re not getting bigger, you probably aren’t getting enough calories or proteins in your diet.

How much protein do I need?

If you’re trying to build muscle, you should strive for about 0.73 to 1 gram of protein per pound of bodyweight. This amount needs to be distributed relatively evenly across all your meals. If you have difficulty getting enough protein through your diet, you can supplement it with protein powder. Read more about how to use protein powder here.

How many calories do I need to build muscle?

Building muscle requires a lot of energy. If your body doesn’t have enough energy (read: calories), it won’t build muscle. This means you need to eat about 500 calories more than you consume in a day. You can calculate how many calories you need here.

How many sets do I need to do in each workout?

There is no definite number of sets you should do in a workout. It depends on the type of workout and other exercises you are doing. In full body workouts, you will often only do 1 to 2 exercises per muscle group, with 3 to 5 sets per exercise. In a split training program, which normally includes more exercises targeting the same muscles, you’ll do less sets per exercise. Find a workout program that works for you here.

How do I pick the right weight?

While you don’t want to injure yourself with weights that are too heavy, you need to put enough stress on your muscles if you want to see any gains. Doing 8 reps with a weight you could easily lift 15 times won’t help you at all. You should instead choose a weight you can barely do the right number of reps with.

How long should the break in between my sets be?

How long your breaks are depends on your goal and the type of exercise. If you want to get stronger, your breaks should be 3 to 5 minutes long. If you want to get bigger, your breaks should be around 1 minute long. When it comes to exercises that target a lot of muscles simultaneously (think squats, bench presses, deadlifts, etc), you’ll want to extend that break to about 2 minutes.

Should I use a training belt?

You never need to wear a training belt. If you are just starting out, you should not wear one as it will prevent you from strengthening your core muscles.

How often should I train each muscle?

Some professional bodybuilders only train each muscle once per week. This is however only effective because of the use of anabolic steroids. If you’re working out normally, you will see the best results if you hit each muscle 2 to 3 times per week.

Should I be sore after working out?

Feeling sore after a workout is something everyone experiences now and then, but it is by no means a requirement for effective training. Judging your workout by whether you feel sore can instead lead to overworking and damaging your muscles. A better measurement for an effective workout is strength: if you are getting progressively stronger, you are working out it right.

What should I focus on: exercise or diet?

Weight loss happens when you burn more calories than you eat. You can control calorie consumption with exercise and calorie intake by dieting. However, these two are not equal. If you increase your weekly energy consumption by 20000kJ, you will be proportionally hungrier and most people will increase their diet to match. So even though exercise is good and should be a part of your efforts to lose weight, your diet is still the most important part.

Do I need to exercise or work out to lose weight?

While diet plays the major role in weight loss, exercise is not something you can do without. It ensures you lose mostly fat instead of muscle mass and makes it easier to maintain weight loss.

How does strength training help me lose weight?

While endurance training will help you burn calories quickly and in large amounts, strength training has an incredibly valuable benefit: a much longer “afterburn” than any other type of exercise. This means that up to 24 hours after lifting weights, you will still be burning extra calories just because you worked out earlier that day! Strength training will also force your muscles to maintain muscle mass, ensuring you’re burning fat and not losing muscles.

Is there a quick cure that will help me lose weight?

Not only is there not a quick cure for weight loss, it takes effort and dedication, but viewing weight loss as a “cure” – as something temporary – won’t get you anywhere. If you lose 40lbs and then return to old habits, your body will return to its old weight as well. Sustainable weight loss requires a lifestyle change.

Why is rapid weight loss bad?

If you have an extra 40lbs you want to get rid of, it makes sense to try to get rid of it as soon as possible. Right?

Unfortunately, that is not the case. In order to lose weight very quickly, you will need to go into a massive calorie deficit. Your weight will rapidly decrease, but you will be mostly losing muscle mass. This is bad because muscle cells burn much more energy than fat cells. If you lose muscle, it will be that much more difficult to maintain the weight you’ve lost.

Should I be looking at fat percentage or weight loss?

If you just look at weight loss, you might be missing the bigger picture. Losing weight is good, but if most of the weight you lose is muscle mass, maintaining this lost weight will be incredibly difficult. If you instead focus on decreasing your fat percentage, you will not only lose weight and look better, you will also be able to maintain this weight much better.

How can I measure fat percentage?

Measuring fat percentage accurately is very difficult for the average person. You won’t have access to more advanced methods. You can however get a rough reading with the Durnin & Womersley method by measuring different areas of your body with fat pliers.

What is a healthy lifestyle?

While there are a lot of different ways to lead a “healthy” life, what these ways have in common is balance. It’s not about exercising, getting stronger, growing bigger, or losing weight. It’s about having a healthy body and a healthy mind. And the only way to do that is lead a balanced lifestyle that includes a healthy diet and an appropriate amount of exercise. 

What can I do to lead a healthy lifestyle?

You can lead a healthy lifestyle a million different ways, there is no one “right” way. However, it is important to eat correctly and exercise enough. As a rule of thumb, you should get enough proteins and vitamins, and eat approximately as many calories as you burn. You should also try to get your heart rate up for about 60 minutes each day, in one way or another. You can find more inspiration and information on how to live a healthy life here.

How is living healthy different from building muscle or losing weight?

Building muscle and losing weight are goals that can be achieved in healthy ways and are not necessarily less healthy. However, the main difference is that a healthy lifestyle is balanced. If someone is trying to build muscle, they should focus on building muscle, just like someone trying to lose weight will focus on that goal. Aiming for a healthy lifestyle means focusing on that, even if it means you won’t lose as much weight or build as much muscle.

How much does shipping cost?

Our shipping costs vary depending on location and speed. See a list of our prices here. However, you get free shipping if your order is more than $50.

Where do you ship to?

We ship to all 48 states but unfortunately not to Alaska or Hawaii.

What if I need to modify my order?

If you need to modify anything your order, don’t worry. Contact us as soon as possible at [email] or


How long until my order arrives?

When checking out you can see how long approximately shipping will take. You can also track your order and more accurately see when it arrives.

Can I track my order?

Yes, you can track it here. 

How do I place an order?

Add items you would like to purchase to your cart by clicking “Add to cart”. Once you have added all the items you would like to order to your cart, click on “Check out” and enter your payment and shipping details. Confirm your order by clicking “submit order”. Congratulations, you’ve placed your order!

Can I see orders I've placed in the past?

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When am I charged for an order?

Your card will be charged once your order ships from the warehouse.

What methods of payment do you accept?

We accept all major cards including MasterCard, Visa, AmericanExpress, as well as PayPal.

Do I need to pay sales tax with my order?

Sales tax is added to orders shipped to addresses where a sales tax is applicable. The taxability of an item is determined by the rules set by the jurisdiction of the place the item is shipped to.

Can I return products I ordered?

We accept returns on such and such items, but not if… You have a 14 day return period, after which we can unfortunately no longer accept returns.

How do I return something I ordered?

To return an item, you can mail it back to our returns department. Please include your receipt and carefully pack the order. You are responsible for the cost of return shipping.

What should I do if my order arrives damaged or defective?

We make sure to package our products the best we can and rigorously test every items that leaves our production facility to ensure the highest quality. However, sometimes this is not enough and products get damaged en route to you. We understand your frustration and apologize for this inconvenience. We will do everything in our power to remedy this situation as quickly as possible. Please email us at or call us at 123456789. Provide us with your name, order number, and explain what was damaged, and we will make this right immediately.

What can I do if I've received the wrong items?

If the items you’ve received don’t correspond to your order, contact us at or call us at

with your name, order number, and tell us what items you received and which ones you should have received instead. We look into this immediately and send you the correct items at once.

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