What is the biggest thing you have learned this year? Let me know bellow 👇

How do you guys go about setting goals? - what questions do you ask yourself? - How often do you review them?

1. Morning sunlight - sets your circadian rhythm improving your ability to fall asleep quickly and maintain quality sleep through the night. Sleep is critical for test. 2. Diet - cut out packaged, processed foods. eat fruit when you want something sweet, your basic staples should be eggs, ground beef, chicken, greek yogurt (that covers 80% of my daily caloric intake) 3. Sprints - there are solid studies on sprints increasing test levels in men drastically more than other forms of exercise 4. Lifting heavy - following sprints, lifting heavy weights is a necessity for high test level 5. Competition - engage in sports/events which force you to compete with other humans, comfort kills testosterone

So last saturday i injured my shoulder in a martial arts competition competition and im finding rotation based movements difficult, particularly, the side and front delts (but also the back as well (: ) what would your recommendations be for recovery and getting back into the gym cheers!

(Leave a comment as to why if you can).