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🔴 the mistakes that held me back: 🔴 bulking dirty → fat gain > muscle gain 🔴 ego lifting → stronger joints, same size 🔴 random workouts → no structure, no progression 🔴 skipping legs back → no frame, no presence 🔴 cutting too hard → lost muscle every time ⸻ ✅ the truth about getting big: ✅ progressive overload is king → add weight, reps, or sets every week ✅ 3 rep ranges: 4–6 (strength), 8–12 (growth), 12–15 (pump) ✅ compound lifts first → squat, deadlift, bench, OHP = foundation mass ✅ ac
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