I've coached dozens of guys through their first year of serious training. The same three mistakes come up every single time.

1. Program hopping. You don't need the "perfect" program. You need 12 weeks of consistency on any decent program. The magic is in the repetition, not the exercise selection.

2. Eating like a bird and wondering why nothing grows. If you weigh 70kg and you're eating 1800 calories, you're not building anything. Track your food for one week. Most guys are shocked at how little they actually eat.

3. Chasing weight on the bar instead of tension on the muscle. Your bicep doesn't know how many plates are on the bar. It knows how hard it had to work. Slow down your reps, control the eccentric, and feel the difference.

Fix these three things and you'll make more progress in 3 months than most guys make in a year.

If you want the full system — training programs, nutrition frameworks, and a community of guys doing the same thing — Iron Protocol has you covered.