maniamuscle.comLet’s get lifting 
LIFT HEAVY. MOVE OFTEN. RECOVER WELL.
Bodybuilding, martial arts, and everyday wellness —
plus real food that fuels the work.
01 / GET MOVING
Lift, strike, and move.
Choose the path that builds you up.
04 / TRAIN YOUR LEVEL
Wherever you start, there's a path.
Build up at your own pace.
BUILD THE FOUNDATION
Form first. Full-body sessions 2–3 times a week.
Coach note: Consistency beats intensity now. Show up, move well, and let the weights climb slowly.
PROGRESSIVE OVERLOAD
Split routines and steadily add weight, reps, or sets.
Coach note: Progressive overload is the engine. If the bar feels lighter, add a little more next time.
TRAIN WITH INTENT
Periodization, intensity techniques, and smart recovery.
Coach note: At this level, recovery and programming matter as much as effort. Train smart, not just hard.
05 / NO GYM? NO PROBLEM
Your body is the equipment.
Build strength anywhere.
20 MIN · NO EQUIPMENT
Bodyweight pressing for chest, shoulders, and triceps.
Scale reps to your level. Stop if you feel sharp pain or dizziness.
20 MIN · NO EQUIPMENT
Back and midline work using a doorframe, towel, and floor.
Scale reps to your level. Stop if you feel sharp pain or dizziness.
25 MIN · NO EQUIPMENT
Build lower-body strength with just your bodyweight.
Scale reps to your level. Stop if you feel sharp pain or dizziness.
30 MIN · NO EQUIPMENT
A complete session when you have no gear and little time.
Scale reps to your level. Stop if you feel sharp pain or dizziness.
03 / FUEL YOUR EVERYDAY
Simple ingredients. Real nourishment.
Make your next meal work for you.
10 MIN · 1 SERVING
Easy carbohydrates to help you show up with energy.
Try 1–2 hours before exercise. Adjust timing and portion size to your comfort. Check ingredients for your dietary needs and allergies.
5 MIN · 1 SERVING
A quick, light bite for the days you’re on the go.
A smaller portion can work 30–60 minutes before a workout if it feels comfortable. Check ingredients for your dietary needs and allergies.
06 / SUPPLEMENTS, HONESTLY
Food and training come first.
These can help fill the gaps.
A convenient way to hit your daily protein target for muscle repair.
Whey is a fast-digesting dairy protein useful around training or to top up protein intake. Aim for your overall daily protein first — roughly 1.6–2.2 g per kg of bodyweight for strength training — and use powder to fill the gap, not replace meals.
Not needed by everyone. Choose third-party tested products and check for added sugars.
One of the most studied supplements for short, high-intensity efforts.
Creatine helps replenish energy for explosive lifts and can support strength and muscle gains over time. A common approach is 3–5 g daily, taken consistently — loading phases are optional, not required.
Drink plenty of water. Talk to a clinician before use if you have kidney concerns.
Building blocks of protein, sometimes used around training.
Essential amino acids (EAAs) include the branched-chain amino acids (BCAAs). If your total protein intake is already adequate, extra amino acids add little benefit. They may help when training fasted or between meals.
Whole-food protein usually covers your needs. Don't treat them as a shortcut to muscle.
Caffeine and similar ingredients that may boost focus and effort.
A modest dose of caffeine (roughly 3–6 mg per kg, well under toxic levels) can improve alertness and perceived energy for a session. Many pre-workouts add other ingredients with mixed evidence — read the label.
Avoid late-day use if it disrupts sleep. Start with a low dose to assess tolerance.
Supplements are not medicines and are not a substitute for a varied diet, good sleep, or consistent training. They are not intended to diagnose, treat, cure, or prevent any disease. Speak with a clinician or registered dietitian before starting any supplement, especially if you take medication or have a health condition.
02 / FEEL YOUR BEST
Fitness isn’t just the workout.
It’s the everyday habits behind it.
Regular movement, less sodium, and more fruit and vegetables can help manage blood pressure. Aim for 150 minutes of moderate activity weekly, building up gradually.
Measure blood pressure seated after 5 minutes of rest, with your arm supported. Record readings and discuss your target with a clinician. Do not change prescribed medication on your own.
BMI is one starting point—not your whole health story. Strength, energy, and sustainable habits matter too.
For adults only. BMI does not distinguish muscle from fat and is not suitable during pregnancy. It is not a diagnosis.GLP-1 medicines like semaglutide and tirzepatide can support weight loss by reducing appetite. They’re prescription-only and work best alongside training and better food habits — not as a shortcut.
These jabs can help, but they’re not magic. Muscle loss is a real risk while on them, so keep protein high and resistance train. Side effects can include nausea and fatigue. Talk to a clinician about whether they fit you — and never buy them unregulated online.
Most adults need 7–9 hours of sleep. Good rest supports muscle recovery, concentration, and appetite regulation.
Keep a consistent wake-up time, make your room cool and dark, and wind down without screens. Limit late caffeine. Persistent sleep problems deserve a conversation with your clinician.