Creatine has been around forever but it’s still one of the most recommended supplements Do you still see noticeable benefits or is it just a basic everyone takes without thinking

Weekdays are structured same meals most days Weekends are more flexible but I still try to keep protein high

Ego lifting on compound movements My form was terrible and it led to small injuries

On RDLs close the car door with your hips helped me hinge correctly instead of bending knees too much

Rice cooker meals are underrated I throw rice chicken frozen veggies and seasoning in together Not fancy but it fuels training and saves time

Chicken thighs instead of breasts Way juicier and still high protein

I still think full body 3x a week is great for beginners You practice lifts more often and recover fine since the weights aren’t heavy yet

About every 8 weeks I rotate rep ranges like going from 12s to 8s but I keep most of the main lifts the same

I’m on a 5-day split with 2 rest days I used to do 6 but recovery just tanked Now I feel stronger and more focused each session

I cut back the volume for a bit Instead of 6 days I do 4 solid ones and focus on recovery Less burnout and I actually look forward to training again