10 episodes, clearly referenced — built for focus, flow, and action. No bro-science, just clarity and execution.
Week 1
Core: Meal frequency is secondary. What matters are daily calories (maintenance) and protein distribution (leucine threshold).
Takeaway: 3–4 meals + 1–2 shakes are enough.
Week 2
Core: Not volume at all costs, but precise stimulus + recovery.
Takeaway: Work with RIR, stay near MEV, don’t exceed your MRV.
Week 3
Core: Properly dosed cardio improves recovery & work capacity.
Takeaway: 2–3×/week LISS 20–30 min; mind SRA.
Week 4
Core: Genetics set the pace, not the possibility.
Takeaway: Hardgainers grow with a lean surplus & controlled rate of gain.
Week 5
Core: Fat gain isn’t mandatory — control with lean surplus, rate of gain & food hygiene.
Takeaway: 200–300 kcal over maintenance, high protein, gain ~0.25–0.5%/week — adjust.
Week 6
Core: Short sleep blunts hormones, performance & adaptation.
Takeaway: 7–9 h consistently; avoid late caffeine; respect SRA.
Week 7
Core: Growth happens between sessions. 1–2 rest days/week & ~2× frequency per muscle support steady progress.
Takeaway: Steer with RIR & RPE.
Week 8
Core: DOMS ≠ hypertrophy.
Takeaway: Track progress via load, reps, technique & RIR/RPE.
Week 9
Core: Pump ≠ growth — what counts is mechanical tension & progression.
Takeaway: Train at 0–2 RIR, rest 2–3 min.
Week 10
Core: Incorrect. Strong evidence for creatine, protein/MPS, caffeine.
Takeaway: Foundation first (calories, plan), then add selectively.
