Community Progress
Carefully curated scientific guides and research insights, reviewed for accuracy, clarity and evidence-based consistency.
What to wear to the gym: a beginner's head-to-toe essentials guide from Free Muscle — the right top, bottoms, layer and accessories, plus why moisture-wicking fabric beats cotton.
How and when to take creatine, from Free Muscle: the authorised health claim, the daily portion on the label, loading, timing and the most common creatine myths.
Best gym leggings for squats, by Free Muscle: what 'squat-proof' really means, what to look for in seamless leggings, and a simple test to check opacity.
How much protein do you need to build muscle? Free Muscle gives the evidence-based answer (1.6-2.2 g/kg), the best sources, and how to spread it across your day.
How to build muscle, explained by Free Muscle: the three pillars of training, nutrition and recovery, with simple protein and progression guidelines for beginners.
A full-body home workout with no equipment, from Free Muscle. A simple bodyweight routine to build strength anywhere, plus how to warm up and progress.
The Push Pull Legs (PPL) routine explained by Free Muscle: how to split your training, which exercises to choose, and how to progress from beginner to advanced for real muscle growth.
Read the guides in: Research Hub (English) · English · Deutsch · Español · Italiano · Polski · Български · Română
