Curated lists of essential knowledge, strategies, and insights updated daily
Daily Essentials
Start your day with 32oz of water with electrolytes and lemon before any caffeine. This simple habit jumpstarts metabolism, aids digestion, and rehydrates your body after sleep.
Prioritize multi-joint exercises like squats, deadlifts, and presses. These movements recruit more muscle fibers, burn more calories, and build functional strength efficiently.
Consume 30-40g of protein within 2 hours post-workout and aim for 0.8-1g per pound of bodyweight daily. Proper protein timing maximizes muscle protein synthesis and recovery.
Maintain 7-9 hours of quality sleep with consistent bedtime routine. Sleep is when growth hormone peaks and recovery happens - it is non-negotiable for progress.
Log every workout and aim to increase weight, reps, or volume weekly. Progressive overload is the fundamental principle driving all strength and muscle gains.
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