IronLeaks How we research
1.4-2.0grams of protein per kg of body weight per day to build muscle (ISSN position stand)
1.62grams per kg per day where extra protein stopped adding anything (Morton, BJSM 2018)
2xtraining a muscle twice a week beat once, volume equated (Schoenfeld, Sports Med 2016)
+0.37%more muscle size for each additional weekly set (Schoenfeld, J Sports Sci 2017)

The numbers this site keeps coming back to

Core training and nutrition figures with their primary sources
QuestionThe numberWhere it comes from
Daily protein to build or keep muscle1.4 to 2.0 g per kg of body weight per dayISSN position stand, Jager et al., JISSN 2017
Where extra protein stops adding anything1.62 g per kg per dayMorton et al., Br J Sports Med 2018
Protein per meal to max out the response0.25 g per kg, or 20 to 40 gISSN position stand, JISSN 2017
How often to train one muscleTwice a week beats once, volume equatedSchoenfeld et al., Sports Medicine 2016
What one extra weekly set is worthAbout 0.37 per cent more sizeSchoenfeld et al., J Sports Sciences 2017
Daily protein for people over 651.0 to 1.2 g per kg, more when trainingPROT-AGE, Bauer et al., JAMDA 2013

Full citations with links sit at the foot of the guide each figure appears in. Nothing on this site is a treatment plan.

Training answers for the gym you actually have

Most fitness sites organize their advice around a body part or a product. Iron Leaks organizes it around your situation: the equipment in the room, the years on your body, the time in your week, the money in your grocery budget, and whether there is anyone around to spot you. Every number here is traced to a named source, and there is nothing to buy.

What this site is

Iron Leaks is an independent US fitness publisher covering strength training, nutrition and gym logistics for people who train at home or in ordinary commercial gyms. It sells nothing, runs no ads, carries no affiliate links, and cites a primary source for every figure it publishes. It is general information for healthy adults, not medical advice.

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Questions readers actually ask

What does Iron Leaks actually cover?

Strength training, nutrition and gym logistics for adults who lift. The organizing idea is constraint: what you can do with one pair of dumbbells, a low ceiling, a crowded gym, a night shift, forty-five years on the clock, or a supermarket budget.

Who writes it?

Cole Brennan, the editor, writes everything here. He has trained in home gyms since 2013 and coached since 2018. Every article carries his byline, his role and a last-reviewed date, and links to the methodology page.

Does Iron Leaks sell anything or take money from brands?

No. There are no affiliate links, no ads, no sponsored posts and no product samples accepted. It is independent of every gym chain, supplement company, equipment maker and certifying body, and it says so on every page.

Where do the numbers come from?

Position stands and guidelines from named bodies first, then peer-reviewed trials and meta-analyses, then primary data sources like USDA FoodData Central. Never another blog. If a figure cannot be traced to a source, the sentence gets cut.

Is any of this medical advice?

No. Iron Leaks publishes general fitness information for healthy adults. It is not a medical provider and does not diagnose, treat or prescribe. If something hurts, or you have a diagnosed condition, talk to a qualified clinician before changing how you train.

How often does the content get updated?

Priority guides are reviewed on roughly a thirty-day cycle and every article shows a last-reviewed date near the byline. Corrections are made in the article with the change noted, not silently. Report one to the editor by email.

Who publishes this

One named editor

Every article carries a byline, a role and a last-reviewed date. Meet the editor.

Not affiliated, not selling

Independent of every gym chain, supplement brand, equipment maker and certifying body. No affiliate links, no ads, no sponsored posts, no medical advice.

Sourced and dated

Figures come from published research and named organizations, listed at the foot of each article. How we research.