Consistency and persistence are vital for startups; small incremental progress can compound into significant achievements over time.

Progression over time is crucial. You can add small amounts of weight or repetitions each week, but be cautious not to increase too much too quickly to avoid injury. Tracking your progress is essential to ensure you're challenging yourself appropriately.

For those new to weight training, at least five sets per muscle group per week are necessary just to maintain muscle mass.

The years of practice that go unseen are often what lead to success; consistent effort over time is crucial.

Consistency in producing content is a key predictor of success for newsletters and podcasts; regular engagement with the audience leads to growth.

Training to failure can lead to greater muscle growth but also increases fatigue significantly, so it's important to balance intensity and recovery. Going from some number of reps in reserve all the way to failure in a single mesocycle is a good practice for many, but not required; you can go two or three reps in reserve as long as you do enough sets to achieve close to ideal hypertrophy outcomes.

To improve strength, you should perform anywhere from two to 20 sets per week, with five sets being sufficient to maintain muscle mass.

For strength training, a regimen of three to five compound exercises for three to five repetitions per set, with three to five minutes of rest, performed three to five times a week is effective. This approach allows for significant strength gains without excessive soreness.

The total amount of working sets is by far the biggest determinant of how much muscle you're going to grow per session. You can do anywhere from one set to as many as 12 to 15 sets for a muscle group in a session, but if you exceed your maximum recoverable volume, you risk reaching junk volume where your nervous system is too fatigued to recruit muscle fibers effectively.