This tiny shift built my entire physique—read below

If your workouts feel hard but your body barely changes, you’re missing the details I’m about to spell out. • I cap my main lift at 5 working sets, but I force the last 2 sets to be slow, controlled, and 0–1 reps from failure—if I can still chat easily, the weight goes up next session. • On push days, I start with a 90-second scap warm-up (band pull-aparts, face pulls, wall slides) so my shoulders feel hot and stable before I even touch the bench. • I log every working set in F/AI: AI Gym & Fitness Trainer, then look for one clear pattern each week: which lift stalls first, which muscles fatigue fastest, and I adjust only that. • I don’t chase 15 different exercises—3 compounds + 1–2 accessories per muscle is enough if I nail tempo (3 seconds down, 1 second pause, explosive up). • On leg days, I stop my rest times from drifting: heavy sets = 2–3 minutes, machines = 60–90 seconds, and I actually use a timer, not my feelings. • If a muscle doesn’t pump or burn by set 3, I change one variable on the spot: grip, stance, angle, or tempo—never just “push through” the same pattern. • I keep one movement pattern in every week: vertical pull, horizontal pull, vertical push, horizontal push, hinge, squat—no random skipping because I’m ‘not feeling it.’ • Night routine: 5 minutes of light stretching for the tightest area of the day and 20–30g protein before bed; recovery is where the visible changes actually happen. Tell me in the comments which point hits you hardest and what you’re actually going to change next session.