For me it was food I was training hard but not eating enough so progress was slow until I fixed that

Slowing down my reps and controlling the negative Muscle growth improved noticeably

As a beginner food and sleep did way more for me than any supplement ever did

I take 2 rest days a week When I trained 6–7 days straight my lifts actually stalled

I had to cycle off Daily pre-workout stopped doing anything for me

Form counts I’d rather see clean reps with lighter weight than sloppy lifts just to hit a benchmark

Protein Greek yogurt cups are my go-to I mix Greek yogurt with a scoop of whey and freeze them in little containers They taste like ice cream and hit like 30–40g protein

Honestly both work When life is busy I run Upper/Lower When I’m more consistent and sleeping well PPL gives me better hypertrophy

I started cooking twice a week instead of once Sunday and Wednesday Keeps the food fresher and gives me a chance to switch things up midweek

I tried one for 30 days and felt no noticeable difference in recovery or gut health It may help micronutrients a bit but I wouldn’t count on major effects