Progressive overload...doing more of the same exercise over time and improving

I train to failure or 1-2 RIR

Eating at maintenance or in a calorie surplus to support my goals

I didn’t cut/diet because muscle won’t grow with low calories

Consistently showing up to the gym even on days I don’t feel like it

Sticking to the same training program for more than 10 weeks. I did NOT switch things up for fun

I rested 2-3 minutes in between sets so I could recover and go hard on my next set. (No burpees or push-ups in between sets “to get HR up” 🙄 🤦 )

No novelty bullshit IG exercises. I did lunge variations, split squats, squats, leg presses, RDL’s, hip thrusts/bridges, and cable kickbacks

I rested 3 days a week

I didn’t jump into a cut when I got fluffy/thicker and went up two sizes in clothes

I learned to be patient in building my physique because this shit takes TIME and you won’t see the changes quickly. It is a gift you give yourself. It is EARNED rep by rep and it has improved every facet of my life.