In this episode, Coach Brian breaks down the 3 key training variables that determine how fast you build muscle, strength, and consistency — Volume, Intensity, and Frequency.
These aren’t just numbers on a spreadsheet. They’re the gears that control your progress, recovery, and longevity in the gym.
You’ll learn:
• How to find the right balance between lifting heavy and lifting often
• Why fatigue, not effort, is what usually stalls progress
• How to structure your training week for strength and muscle without burning out
• Practical rep, set, and frequency targets that work for busy men over 40
Whether you’re just getting back into the gym or trying to break through a plateau, this episode gives you the roadmap to train smarter and finally see consistent results.
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It’s my 30 Tips in 30 Days series, a free email plan that gives you one simple, actionable tip every day to help you improve your nutrition, fitness, and overall lifestyle.
You’ll learn how to eat smarter, move better, and build small daily routines that actually last.
Just clear steps you can put to work right away.
Join for free at go.brianparana.com/30days
and start building a healthier, more confident version of yourself today.