Liftonic blog https://liftonic.app/blog Lifting, exercise and nutrition, a new post every day. en Thu, 05 Nov 2026 13:00:00 GMT How to combine cardio and lifting https://liftonic.app/blog/cardio-and-lifting https://liftonic.app/blog/cardio-and-lifting Thu, 05 Nov 2026 13:00:00 GMT Exercise Moderate cardio barely affects strength and muscle gains for most people, and it helps your heart, your recovery and your work capacity. Keep most of it easy, and do it after lifting or on separate days. What to eat before a workout https://liftonic.app/blog/what-to-eat-before-a-workout https://liftonic.app/blog/what-to-eat-before-a-workout Wed, 04 Nov 2026 13:00:00 GMT Nutrition Eat a normal meal with carbs and protein two to three hours before training, or a small, easy snack 30 to 60 minutes before. Keep fat and fiber lower close to the session so your stomach stays settled. How long should you rest between sets? https://liftonic.app/blog/how-long-to-rest-between-sets https://liftonic.app/blog/how-long-to-rest-between-sets Tue, 03 Nov 2026 13:00:00 GMT Lifting Rest about 2 to 3 minutes between sets of heavy compound lifts and 1 to 2 minutes on smaller exercises. If you are still breathing hard or the next set would suffer, wait a little longer. How many rest days do you need between workouts? https://liftonic.app/blog/rest-days-between-workouts https://liftonic.app/blog/rest-days-between-workouts Mon, 02 Nov 2026 13:00:00 GMT Exercise Most people recover well with about 48 hours between hard sessions for the same muscles and one or two full rest days a week. Your log and how you feel tell you when to change that. How much protein do you need to build muscle? https://liftonic.app/blog/how-much-protein-to-build-muscle https://liftonic.app/blog/how-much-protein-to-build-muscle Sun, 01 Nov 2026 13:00:00 GMT Nutrition Around 1.6 grams of protein per kilogram of body weight a day (about 0.7 g per lb) covers most lifters trying to build muscle. Spread it over three to five meals and the timing takes care of itself. How many sets per muscle per week do you need? https://liftonic.app/blog/how-many-sets-per-week https://liftonic.app/blog/how-many-sets-per-week Sat, 31 Oct 2026 13:00:00 GMT Lifting Most lifters grow well on about 10 to 20 hard sets per muscle per week, split over two or more sessions. Beginners can start near 10 and add sets only when progress slows.