The definitive walkthrough — text, images, a demo clip, narrated audio, sources, and a full revision history — so every part of a Mimir note is on display in one place. [E2E-R21-EDIT-MARKER]
The fundamentals
Muscle grows when you apply a stress it is not yet adapted to, recover, and repeat. Three levers matter most:
- Mechanical tension — heavy, controlled reps near your limit
- Metabolic stress — higher reps with shorter rest
- Muscle damage — a smaller, secondary driver
Program the week
Order your sessions so the hard ones have room to recover:
- Heavy compound day
- Volume and hypertrophy day
- Active recovery
- Repeat, adding a little each week
The best program is the one you can run for months without missing sessions.
4:12Prefer to listen?
The full playbook is narrated too — useful for the commute or between sets.
The complete training playbook · Marcus Lindqvist
0:00 / 5:30Track everything
Log every set. A one-line entry — bench 5x5 @ 80kg — beats memory every time. What gets measured gets progressively overloaded.
The takeaway
Progress is not complicated: overload, recover, record, repeat. Everything else is detail. [E2E-R21-UPDATE2]