• Progressive overload: add weight only when all reps are completed with clean form.
• Deload week: reduce sets and weight by 40–50% if feeling excessively fatigued.
• Rest between sets: 60–90 sec for hypertrophy work; 2–3 min for heavy compound lifts.
• Hydrate: 0.7–1 gallon of water daily. Sleep 7–9 hours every night.
• Track every session — record weights, reps, and how you felt.
• Mobility: 10–15 min daily; focus on hips, thoracic spine, shoulders, and ankles.
• Progressive overload: add weight only when all reps are completed with clean form.
• Deload week: reduce sets and weight by 40–50% if feeling excessively fatigued.
• Rest between sets: 60–90 sec for hypertrophy work; 2–3 min for heavy compound lifts.
• Hydrate: 0.7–1 gallon of water daily. Sleep 7–9 hours every night.
• Track every session — record weights, reps, and how you felt.
• Mobility: 10–15 min daily; focus on hips, thoracic spine, shoulders, and ankles.