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0:08:02 Higher Frequency Training Principles 0:12:00 Individual Response to Training Volume 0:15:05 Autoregulation and Listening to Your Body 0:19:09 The Three Set Types in Fortitude Training 0:22:50 Why Variety Matters for Hypertrophy 0:25:46 Breaking Down Muscle Rounds (Cluster Sets) 0:32:02 How to Execute a Muscle Round Properly 0:39:57 Adjusting Training Based on Carbohydrate Intake 0:45:32 Intra-Workout Nutrition: Carbs and Protein Timing 0:52:32 The Science of Recovery and Nutrient Timing Your Sleep Environment Is Destroying Your Metabolism (Not Your Diet) For the science nerds Advanced biohacking research: For the action-takers Plug-and-play protocols: Join us for an in-depth conversation with David Herrera, the Solar Athlete, as we explore advanced training methodologies, circadian biology optimization, and cutting-edge health strategies

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Vitamin B12 RDA: 2.4 mcg/day