Luke Tulloch is a personal trainer and online coach with a reputation for breaking down muscle building into things you can actually use. He doesn't guess. He reads the research, tests it with clients, and explains it in a way beginners can follow without getting lost in science jargon. In this episode, we go through Luke's ROI pyramid for muscle growth, the idea that some things in the gym matter a lot, and some things barely matter at all. We get into exercise selection, how close to failure you actually need to train, why your rest periods might be way longer than they need to be, and where the "always go to failure" advice falls apart. We also cover training frequency, tempo, rep ranges, how to fit cardio in without losing gains, protein targets that go beyond the usual number you hear everywhere, and why Luke writes every training program twice before a client ever sees it. If you're wondering which parts of your training move the needle and which parts you can stop overthinking, this one's for you. Work with Team Brock Ashby 🔥 Personalised 1:1 Coaching https://teambrockashby.com/one-on-one-transformation-coaching 💪 Built By Brock Coaching Membership https://teambrockashby.com/built-by-brock 📊 Free Calorie Calculator http://calc.teambrockashby.com/ 🏆 Client Transformations https://teambrockashby.com/successstories 📧 Free Motivational Emails https://brocvkashby.activehosted.com/f/1 Follow Luke Tulloch: Website: https://www.luketulloch.com/ Instagram: @_luketulloch Timestamps: 0:00 Intro 0:53 How do you know if an exercise is good? 11:07 How to determine RIR accuracy? 19:37 What makes an effective set? 24:14 How long should we rest? 28:56 Should we always use full ROM? 39:07 What rep range should we use in workouts? 45:53 Is the bro-split actually effective? 55:00 When does exercise tempo matter? 1:02:09 How to lift weights and do cardio 1:10:11 Why you should write every program twice 1:14:11 Is 1.6g/kg of protein enough? 1:19:20 Overhyped fitness BS 1:23:56 Final 3 questions Stay strong 💪