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The fundamentals of progress, built on science

Gravl Academy

🧱 Level 1 - Adherence

The fundamental structure of every effective training program

🧮 Level 2 – Volume, Intensity, and Frequency

How to Keep Moving Forward Without Getting Stuck

📈 Level 3 – Progression

How to Choose the Right Movements for Your Goals

🧩 Level 4 – Exercise Selection

How Long You Should Rest Between Sets to Maximize Your Results

🕒 Level 5 – Rest Periods

Controlling Movement Speed to Maximize Stimulus and Technique

🏋️ Level 6 – Lifting Tempo

How to Adjust Your Training Based on Your Main Goal

Maximum Strength vs. Hypertrophy

How to Structure Your Progress Year After Year Without Stagnating or Burning Out

Long-Term Planning and Sustainability

How to Correct the Habits That Hold Back Your Progress

Common Mistakes and How to Avoid Them

Training

The foundation of all effective nutrition

🍽️ Level 1 – Adherence

How to control your energy intake to lose fat or build muscle

⚖️ Level 2 – Energy Balance

How to balance protein, carbs, and fats for your goal

🍳 Level 3 – Macronutrients

The small nutrients that make a big difference

🥦 Level 4 – Micronutrients and Fiber

The foundation of health, performance, and recovery

💧 Level 5 – Water and Hydration

How to use supplements wisely, and when they’re actually worth it

🧴 Level 6 – Smart Supplementation

Nutrition

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