Muscle Gains: 

1. Follow a Structured Workout Plan:

   • Focus on compound exercises such as Kettlebell squats with presses , kb deadlifts mid rack squat , , and kb overhead press tricep .

   • Incorporate both strength training (low reps, heavy weights) and hypertrophy training (moderate reps, moderate weights) into your routine.

2. Progressive Overload:

   • Gradually increase the resistance or intensity of your workouts to continually challenge your muscles. Increase  weight, increasing repetitions, or reducing rest time between sets.

3. Consistent Training Schedule:

   • Stick to a consistent workout schedule to allow your body to adapt and grow. For sure 3-4 x week (join our challenge)

4. Protein Intake:

   • Consume an adequate amount of protein to support muscle growth and repair.

5. Balanced Nutrition:

   • Ensure you're getting enough calories to support muscle growth.

     Other Tips: Stay Hydrated, Adequate Sleep, Manage Stress, Supplements,Listen to Your Body Always:):