Effective risk-free training for hypertrophy is as simple as 4 + 4 + 8:

🕓 4 seconds up
🕓 4 seconds down
🏋️‍♂️ 8+ reps

Like that, to failure.

One set is all you need.

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Dad to 2 with 1 on the way. I help busy dads lose the 20+ lbs they gained since becoming dads with my simple nutrition framework and 20 Minute Muscle system.

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