I've spent years watching beginners make the same mistakes. Not because they're lazy — because the internet gave them terrible advice. Here's what actually matters:

1. You're doing too many exercises.

You don't need 6 chest variations. Pick 1-2 compound movements per muscle group and get strong at them. Bench, squat, deadlift, overhead press, rows, pull-ups. That's 90% of the game.

2. You're not eating enough protein.

The research is clear: 0.7-1g per pound of bodyweight. Every day. If you weigh 170lbs, that's 120-170g of protein daily. Track it for one week — you'll be shocked how low you actually are.

3. You're not sleeping enough.

Muscle doesn't grow in the gym. It grows when you sleep. If you're getting 5-6 hours and wondering why you're not making progress, there's your answer. Aim for 7-9 hours.

That's it. Master these three things before you worry about anything else. I break down topics like this every week inside BodyBrief — science-backed, zero BS. Free to join.