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What Optimal Actually Means

Why most gym time is wasted

Progressive overload, the engine of all progress

Volume, intensity, frequency: the three dials

Quick check: the training dials

Effort and Recovery

Training close to failure with RIR

Recovery is where you actually grow

Quick check: effort and recovery

Before sets and reps, you need the operating system: the handful of principles that decide whether your training produces results or just fatigue. This module gives you that foundation in plain language, so every decision you make later — exercises, splits, weights — has a clear why behind it.

Training Science Foundations

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