In this episode, I’m joined by Dr. Martin Refalo — researcher and evidence-based coach — to break down the science of building muscle efficiently.

We cover everything from the minimum effective dose for hypertrophy, to whether you should train to failure, and even how running and cardio impact your muscle growth.

By the end, you’ll know exactly how to train smarter, not harder, and finally build a body you’re proud of — without burning out.

Topics Covered:

• The minimum effective dose of training for muscle growth
  
• The best way to train if you only have 2–3 hours per week
  
• Rep ranges — do you really need to stick to 6–12?
  
• Training to failure vs. leaving reps in reserve (RIR)
  
• How to measure if you’re training hard enough
  
• Running + muscle gain: can you really do both?
  
• The biggest myths about strength training that hold men back
  

By the end of this episode, you’ll understand the real levers that drive progress and how to apply them to your busy lifestyle.

Where to Connect with Dr. Martin Refalo:

👉 Instagram

👉 Research & coaching

Where to Connect with Adrian:

👉 Instagram:

👉 1:1 Coaching Application