Most people overcomplicate training. After years in the gym, here's what actually moves the needle:

1. Progressive overload — If you're not adding weight, reps, or sets over time, you're not growing. Track your lifts. Period.

2. Sleep — Your muscles don't grow in the gym. They grow while you recover. 7-8 hours minimum. No negotiation.

3. Consistency > intensity — A mediocre program done for 12 months beats the "perfect" program you quit after 3 weeks.

Supplements? They're the last 2%. Fix the first 98% and watch what happens.

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