Ever wondered how long it actually takes to build muscle? The truth: it’s slower than most people hope—but faster than you think if you train smart. In this post, you’ll learn the 3-month rule of muscle building, realistic timelines for beginners to advanced lifters, and the daily habits that make your results visible (and lasting).

Shoulder training doesn't need to be complicated—but it does need to be intentional. In this workout log, Clem shares the most effective strategies to hit all three delt heads with the perfect balance of strength and hypertrophy training. If you're ready to feel the burn and build boulder shoulders, this is for you.