High‑intensity work needs a clear schedule. Do three hard sessions a week, spaced at least 48 hours apart. On the off days, add light mobility or active recovery like walking or stretching for 20–30 minutes. Make sure you get 7–9 hours of sleep, keep protein high after each workout, and track how you feel—if soreness lingers, cut back or add a rest day. Stick to the plan, adjust only if you’re injured or constantly tired. No excuses.

Nice. Keep the logs tight, focus on the numbers, and don’t let ego dictate changes. Stick to the data, and you’ll stay on top.