Gravl Academy
The fundamentals of progress, built on science
Training
🧱 Level 1 - AdherenceThe base of all progress🧮 Level 2 – Volume, Intensity, and FrequencyThe fundamental structure of every effective training program📈 Level 3 – ProgressionHow to Keep Moving Forward Without Getting Stuck🧩 Level 4 – Exercise SelectionHow to Choose the Right Movements for Your Goals🕒 Level 5 – Rest PeriodsHow Long You Should Rest Between Sets to Maximize Your Results🏋️ Level 6 – Lifting TempoControlling Movement Speed to Maximize Stimulus and TechniqueMaximum Strength vs. HypertrophyHow to Adjust Your Training Based on Your Main GoalLong-Term Planning and SustainabilityHow to Structure Your Progress Year After Year Without Stagnating or Burning OutCommon Mistakes and How to Avoid ThemHow to Correct the Habits That Hold Back Your Progress🏛️ Guía Avanzada de SplitsGuía técnica para organizar tu semana según tus objetivos y disponibilidad
Nutrition
🍽️ Level 1 – AdherenceThe foundation of all effective nutrition⚖️ Level 2 – Energy BalanceHow to control your energy intake to lose fat or build muscle🍳 Level 3 – MacronutrientsHow to balance protein, carbs, and fats for your goal🥦 Level 4 – Micronutrients and FiberThe small nutrients that make a big difference💧 Level 5 – Water and HydrationThe foundation of health, performance, and recovery🧴 Level 6 – Smart SupplementationHow to use supplements wisely, and when they’re actually worth it