There are a million ways to get tired and optimize sleep. One way I have been getting tired ,outside of trying to fall asleep at generally the same time of day , is to use a magnesium drink plus wild honey. There are many forms of Magnesium but the ones found in an easy to stir powder and more nighttime oriented will likely be Magnesium Citrate - commonly found in the popular drink , CALM. My nutritionist here in Austin has her own version of Calm and it's not only great but with the addition of honey I am able to not only feel tired within 15 -30 mins of drinking the mixture, but I am also sleeping a tad deeper as well. The honey is known to promote more deep sleep. I use 1/2 tbsp of Magnesium Citrate ( mine is flavored) and a quick dab of honey (likely a 1/4 tbsp) Stir up and enjoy! Stay rad, Chris

One of the cornerstones of building high quality muscle is time under tension. Think of this as the time associated with some of the hardest parts of a rep. In simple terms I like to look at it as "up" "down" and "holds" The tempo that I have been enjoying lately is a 1 to 3 tempo. 1 up, 3 down, and a hold for a sec either at the top or the bottom of the rep. Let's take a bench press - this would mean 1 second to press the weight up, 3 seconds on the way down, and then pause for 1 second on the bottom while it's resting on your shirt. Slow is king but it takes high focus and will result in more time in the gym (in certain cases). As stated earlier I have been doing this time method on my more high rep days because it builds incredible discipline as well. It's mental work on top of physical work - my kind of style. Stay rad, Chris