Adam Pfau on Instagram: "Weak → Mid → Major → Muscle Building Slow reps are not the secret. Research shows rep speeds from about 0.5 to 8 seconds can produce similar muscle growth when effort and volume are matched. Most people also overestimate how much volume they need. If you are pushing sets close to failure, fewer high quality sets go a long way. What actually drives growth is how hard the set is, not how slow the rep looks. Changing exercises too often works against you because your body n

It’s officially the season for comfy clothes & Christmas baking 🎄🤍 Wearing the softest set from the @Gymshark soft collection! AD I made brie & cranberry pinwheels and omg… unreal 🤤 All you need is: – Reduced fat puff pastry – Cranberry sauce – Brie – Egg (for egg wash) – Rosemary & honey to finish 🍯🌿 Bake for 20 mins at 180°C ✨ No calories because… it’s Christmas!! #ChristmasBaking #ComfySeason #FestiveEats

no pain no gain - wearing @gymshark