Tips and tricks
Everything BZRK has learned the hard way, short enough to use today. Filter by topic.
- Recovery
Sleep is a set
Seven hours minimum. Cutting sleep to fit a session in is a net loss; you lift worse and recover slower.
- Nutrition
Protein first
Build every meal around the protein, then fill in carbs and fats. Aim for 1.6 to 2.2 grams per kilo of bodyweight.
- Training
Two hard sets beat five soft ones
Take the last two sets of each movement to one or two reps in reserve. Everything before that is a warm-up.
- Recovery
Walk after you eat
Ten minutes on your feet after a big meal keeps the energy steady and the afternoon session sharp.
- Nutrition
Eat the same breakfast
Decision fatigue is real. One breakfast you like, weighed once, repeated all week.
- Training
Film your top set
Phone against a water bottle, side on. You will spot depth and bar path problems you cannot feel.
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