Inside, you’ll learn:

The primary driver of muscle growth and how to maximize it. (it’s not the pump or burn)

How much volume you actually need to build muscle without going overboard.

Why cardio is overrated for fat loss and what to focus on instead.

The real reason most diets fail and how to make yours simple and sustainable.

How to select the best exercises for muscle growth based on 4 key criteria.

The ideal rep range to maximize gains in the most efficient way.

Meal frequency and timing guidelines to lose fat and gain muscle optimally.

Evidence-based supplements that are actually worth your money.

And much more.