Optimize Exercise

Build Muscle

Take 1-2 days before re working same muscle group. Overtraining leaves no room for muscles to heal & grow.
Rep range is flexible for hypertrophy. 5-30 reps is fine. Intensity is more important.
Maximize intensity. Indensity = Speed x strength

For strength, you should be at 80-90% of 1 rep max. Find 1 rep max based on your current 10 rep max using tables online.

For Endurance or Power, you could train the same muscles 6 days a week. E.g. runners can run every day.
Eat whole foods
Hydrate
Baking soda as supplement
Creatine best supplement
Heat after workout is good
Cold shower in morning is good, right after a workout is bad
Consider electrolyte beverages to improve hydration
Breathe and only breathe for 5 minutes after hard workout or climbing. Don't go straight to social media. Good for neurons and improving technique (applies to musical instruments too)
Also good advice is to hit peak heart rate 1x per week minimum. 220 - age = max. 196 bpm for me. Listen to fast music like drum and bass (170-180 bpm) to make running easier. I try to do a "maximum effort" 3km run, where my legs are on fire and I'm gasping for air by the time I get home.

Superset to reduce workout time. E.g. do a push exercise while resting from a pull exercise.
Or stretch between sets

Fidgeting burns calories
Shivering from cold makes fat cells produce more heat. Increases base rate of calorie burn.
Fasting before long exercise will burn fat after 90 mins of exercise
Optimal: 20-60 mins HIGH intensity workout. Squat, deadlift, etc. Superset. Then any moderate intensity after that should start burning fat instead of sugars. Do this fasted
Caffeine before exercise is helpful. Mate tea is even better. Boosts glp1 guayusa same as mate . Tastes better?
Less carbs> less insulin > burn fat not sugar. Eat carbs later in the day.
Acetyl L Carnatine increases oxidation.

Play workout playlist in wireless earbuds Should take about 45 minutes total

Repeat 3x: