Core principles
Build a solid physical foundation without ego or rushed progressions.
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Dynamic warm-ups
Neutral spine
Manageable weights
Spend five minutes lubricating joints and engaging your core before touching any barbell or cable machine.
Maintain proper posture across every movement to protect your lower back and distribute load evenly.
Select loads based on steady cadence and clean execution rather than pride or comparisons.
Active recovery
Muscle repair happens during rest, not during the final heavy set.
Recovery standards
The numbers behind sustainable progress
7 hrs
nightly sleep target
2.5 L
daily water intake
90 sec
rest between heavy sets
Read how starting from absolute zero in late 2023 shaped this judgment-free curriculum.