The Journal
Muscle Growth
Articles tagged “Muscle Growth” — part of The Cito Thriven Journal. See all articles
Hypertrophy Training: How Muscle Growth Actually Works
Fitness & Nutrition
Hypertrophy Training: How Muscle Growth Actually Works
The technical word for muscle growth, and the small set of variables that produce it. What to set, what to ignore, and...
Aug 26, 2026Read →
How Much Sleep You Need for Muscle Recovery
Fitness & Nutrition
How Much Sleep You Need for Muscle Recovery
Training breaks you down; sleep is where you build back up. The number to aim for, why short sleep sabotages results, and...
Aug 21, 2026Read →
The Best Rep Range for Muscle Growth (Hypertrophy)
Fitness & Nutrition
The Best Rep Range for Muscle Growth (Hypertrophy)
The old '8–12 for size' rule isn't wrong, just narrow. Growth happens across a much wider rep range — here's what actually...
Aug 21, 2026Read →
How Much Protein to Build Muscle (What Science Says)
Fitness & Nutrition
How Much Protein to Build Muscle (What Science Says)
The one macro worth getting right. Evidence-based daily targets, worked examples by bodyweight, and how to actually reach them without living on...
Aug 21, 2026Read →
How Many Sets Per Muscle Per Week to Build Muscle
Fitness & Nutrition
How Many Sets Per Muscle Per Week to Build Muscle
Weekly hard sets per muscle is the master dial for size. Here's the number to start with, how to count a set...
Aug 21, 2026Read →