Training Science

Track your lifts. Aim to do more over time (weight, reps, or sets). Progress will slow—that is normal and expected.

Start with ~10 sets/muscle/week and adjust based on progress and recovery. Most sets should be 3 RIR or closer. Higher rep ranges (6-30) work when taken close to failure.

Train each muscle 2x/week as a baseline. Prioritize sleep and nutrition. If you are not recovering, reduce volume before questioning everything else.

Take 5g daily indefinitely. One of the few supplements with genuinely strong evidence for both body and brain benefits.

For hypertrophy, work across 6-20 reps for most lifts. For strength, include heavier (3-5 rep) work on compound movements. Don't overthink it—effort matters more than rep range.