I spent my first year in the gym doing everything wrong. Wrong exercises, wrong diet, wrong recovery. Here's what actually matters if you're just getting started:

1. Progressive overload beats everything. Don't chase soreness. Chase adding 2.5kg to the bar every week. If you do nothing else, do this.

2. You can't out-train a bad diet — but you don't need a perfect one either. Hit your protein target (1.6-2.2g per kg of bodyweight) and eat enough food. That's 80% of the game. You don't need chicken and broccoli 6 times a day.

3. Sleep is the cheat code nobody talks about. Your muscles don't grow in the gym. They grow when you sleep. 7-9 hours, non-negotiable. If you're sleeping 5 hours and wondering why you're not seeing progress, there's your answer.

Most fitness content makes this way more complicated than it needs to be. It's not complicated. It's just hard to be consistent. That's what PeakForm is about — making it simple enough that you actually stick with it.