There’s definitely a balance You need to train hard but if recovery isn’t there it’s pointless

Focusing on compound lifts for the first few years instead of too many isolation movements

Creatine is worth it Cheap and actually noticeable for strength. Everything else felt optional

One full rest day works for me Any less and recovery starts to suffer

I use it only on heavy days now Way better pumps and energy

If your lifts go up month to month and you feel healthier, you’re doing fine Strength isn’t linear for everyone

Cottage cheese + pineapple in meal-prep containers Sounds too simple but it's super filling and takes literally one minute to prep I make like 6 containers at a time

PPL only works for me when I keep the volume reasonable If I try to cram too much in recovery sucks and my lifts stall

Training close to failure instead of stopping early. Pushing those last couple reps made a huge difference in size.

The science behind them is extremely weak One study showed a slight increase in energy but nothing major