Muscle Growth Doesn't Work Like You Think: Here's How It Actually Happens

Whether you want a bigger butt or yoked shoulders, building muscle is how you get there. So, if your fitness goals are tied to a “looks” outcome, you are going to want to read this one.

You’ve probably heard fitness influencers and gym bros talk about rep ranges and maxouts for growing muscle. 5x5s, 8-12 rep range, 70% of max, etc. We’ve been told for so long that high weight and lower reps are best for building muscle. But that’s not what actually builds muscle.

It’s volume. Total volume builds muscle. That’s it. In this blog post, we explore what the research says—and what it doesn’t—when it comes to building muscle.

Glutes, weight training, workoutsGary BerglundJuly 28, 2026muscle growth, build glute muscle, muscle, tempo, weight lifting, plateau buster, plateau busters, plateau

Creatine Monohydrate: The Most Underrated Supplement for Strength, Brain Power, and Healthy Aging

If you think that creatine is “just for bodybuilders,” it’s time to stop living in the Aughts (although they were pretty awesome). Creatine is for almost everyone now. It is one of the most researched, safest, and most effective supplements for improving not only muscle performance, but also cognition, cellular energy, and healthy aging. And although it is naturally found in your body and in foods like meat, eggs, and fish, we are going to talk about why it’s a good idea for most people to use it as a supplement.

Here’s the real reason to supplement with it: creatine supports the systems that help you feel stronger, think clearer, age better, and recover faster. Let’s break down the benefits and the science so you can decide if creatine monohydrate deserves a spot in your daily routine.

nutrition, Brain Health, weight training, supplementsGary BerglundApril 21, 2026creatine, brain health, cognitive health, energy production, build glute muscle, ATP, energy, muscle growth, supplements

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