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TourFlow

@tourflowofficial

2 months ago
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Posted On: August 5th 2026, 03:31 am

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your 9 biggest levers you should focus on for fast tracking progress 1. Focus on 4 to 10 hard sets a week per muscle. This is a range is going to be enough for everyone to maximize their progress 2. A hard set means they are taken within 1-2 RIR of failure 3. Use straight sets as they are king for progress and get rid of things like drop sets or same muscle supersets and giant sets 4. Work within the 4-8 rep range for those sets, and add load on the next workout when you can do 8 or more reps in good form 5. Train each muscle two to three times a week, and use a split of your preference that allows you to do that 6. Rest at least 2 minutes between hard sets, or longer if needed 7. Select exercises that train the primary function of that muscle as the foundation of your training 8. Avoid training to failure when you can 9.Eat enough protein to support your gains which is about 1.6grams per kilo or a little more if you're in a deficit Ask me anything about these below in the comments.....
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