Ever feel like you’re doing everything right in the gym but progress still feels slow or non-existent? In this episode, I break down what really drives muscle growth and long-term progress, and it’s probably not what you think.

From the science of progressive overload and the dangers of programme hopping, to finding movements you actually enjoy, fuelling properly and knowing when to rest, this conversation blends education with lived experience.

I share what I've learned from over four years of consistent training (including the highs, the plateaus, and the post-prep recovery period), why “boring” training works and how to build muscle that lasts without burning out.

If you’ve been spinning your wheels or wondering whether your plan is “good enough,” this one’s for you.

You’ll learn:

• What progressive overload really means (and how to apply it without overthinking)

• Why variety can actually stall your progress

• How to find movements that feel good for your body

• How to know if you’re training too much, or not enough

• What role sleep, stress, and nutrition really play in muscle growth

• How to recognise when your body needs more fuel

Mentioned in this episode: Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2019). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 33(Supplement 1), S1–S18. ⁠⁠⁠⁠⁠⁠@luce.tmt ⁠⁠⁠⁠⁠⁠

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