Every 4–6 weeks, reduce your intensity by 50% to let inflammation subside.

Adding 2.5 lbs to the bar every week results in 130 lbs of progress in a year.

You don't need 10 exercises. You need 3 exercises done with maximum intent. 🥩 Rule 4: Eat for Performance, Not Aesthetics You cannot build a skyscraper without enough bricks.

What do you have access to (full gym, home garage, etc.)?

What is your (beginner, intermediate, advanced)?

Focus on the Squat, Deadlift, Bench Press, and Overhead Press.

Strength is an adaptation to stress. If the stress doesn’t increase, the strength won't either.