Rest & recovery
Sleep, rest days, and why recovery is training.
Sleep is the anabolic
Muscle is built while you sleep, not while you lift. Seven hours is a floor, not a ceiling, on a heavy block.
Rest days aren't lazy
A deload isn't a week off — it's the week you come back stronger. Forge schedules them before you need them.
Rest between sets
Three minutes for heavy compounds, two for accessories. Rushing rest is how top sets move slow.