Notes
The 3-second rep Training Slowing the eccentric is the cheapest gains multiplier there is. Sleep > supplements Recovery & Mindset Eight hours beats every powder you own. The mirror lies, the log doesn't Lessons Learned Track lifts, not moods. Cheap protein, ranked Nutrition Eggs, canned fish, frozen chicken, skyr — in that order. Deload weeks aren't optional Training Every sixth week, take half the volume and bank the recovery. The grocery list that never fails Nutrition Ten items. Same every week. Zero thinking. The gym bag rule Training Packed bag by the door = one less decision at 6am. Missed a day? Read this Recovery & Mindset One zero never hurt anyone. Two zeroes is a decision. Train the commute Recovery & Mindset Podcast in, phone away — the walk is part of the program. Water before coffee Nutrition 500ml before caffeine. Ugly but effective.