#192 – Dr. Martin Refalo: How to Build Muscle in Just 3 Hours a Week

In this episode, I’m joined by Dr. Martin Refalo — researcher and evidence-based coach — to break down the science of building muscle efficiently.We cover everything from the minimum effective dose for hypertrophy, to whether you should train to failure, and even how running and cardio impact your muscle growth.By the end, you’ll know exactly how to train smarter, not harder, and finally build a body you’re proud of — without burning out.Topics Covered:The minimum effective dose of training for muscle growthThe best way to train if you only have 2–3 hours per weekRep ranges — do you really need to stick to 6–12?Training to failure vs. leaving reps in reserve (RIR)How to measure if you’re training hard enoughRunning + muscle gain: can you really do both?The biggest myths about strength training that hold men backBy the end of this episode, you’ll understand the real levers that drive progress and how to apply them to your busy lifestyle.Where to Connect with Dr. Martin Refalo: 👉 Instagram 👉 Research & coachingWhere to Connect with Adrian: 👉 Instagram: 👉 1:1 Coaching Application