Jan Caha

Founder and owner of the accredited educational institution Fitness Institut, the Fitness Institut Gym, and the sports nutrition consultancy Fitness Institut in Brno. A PhD graduate in Kinanthropology from the Faculty of Sports Studies in Brno, he is also the author of the book Be Your Own Nutrition Consultant. With experience in over 50 natural fitness competitions, he works as a trainer for fitness athletes. He is also a passionate advocate for combining strength and endurance training.

How long should you rest between sets? This is the ideal time for muscle growth.

Exercises and workouts

Monday, 09.02.2026 Reading time 7 min

Are you resting too long or not enough between sets? Both can hinder your progress. In our article, we rely on a 2024 scientific study and reveal the optimal pause length for maximum muscle hypertrophy. Find out how to train more effectively.

10,000 Steps a Day: Myth or Fact?

Diet and healthy lifestyle

Friday, 03.01.2025 Reading time 5 min

Most of us have heard the claim that we should walk 10,000 steps daily. But is this true? In today’s article, we’ll explore how many steps studies suggest are necessary to reduce health risks associated with inactivity and support overall well-being.

Jan Caha

How long should you rest between sets? This is the ideal time for muscle growth.

10,000 Steps a Day: Myth or Fact?

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