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Here's what you get every week:

• Training breakdowns — what actually works, backed by science

• Nutrition protocols — simple, no-BS eating strategies

• Recovery tips — sleep, mobility, and stress management

Drop an intro in the Community chat. Tell us where you're at and what your goals are. This is a no-judgment zone — everyone starts somewhere.

First newsletter drops this week. Stay locked in.

I've been training for years and coaching beginners for a while. The same 3 mistakes come up over and over.

1. Doing too much, too fast

You don't need a 6-day split. You need 3 full-body sessions per week with compound movements. Squat, hinge, push, pull. That's it. Add volume slowly over months, not days.

2. Ignoring protein

Most beginners eat 40-60g of protein a day. You need at least 1.6g per kg of bodyweight. If you weigh 75kg, that's 120g minimum. Track it for one week and you'll see the gap.

3. Chasing soreness instead of progression

Soreness ≠ progress. What matters is adding weight to the bar or reps to the set over time. Keep a log. If your numbers aren't going up month to month, something needs to change.

Fix these three things and you'll see more progress in 8 weeks than most people see in a year.

I break down stuff like this every week inside IronMind — training science, nutrition, and recovery for people who are just getting started. It's free to join.