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    <title><![CDATA[The ALI9N Blog — muscle_gain — Coach Gary Kaye]]></title>
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    <description><![CDATA[Every muscle_gain article from Coach Gary Kaye — training, nutrition and physique transformation, on this topic only.]]></description>
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      <title><![CDATA[Muscle Growth Timeline: The Science of Hypertrophy and Realistic Expectations]]></title>
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      <description><![CDATA[The most common question in performance coaching is: "How long until I see results?" Impatience is the primary reason people quit. They expect visual transformation in three weeks and, when the mirr...]]></description>
      <pubDate>Tue, 27 Oct 2026 12:05:19 GMT</pubDate>
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      <title><![CDATA[Creatine for Muscle Gain: Evidence, Mechanism, and Application]]></title>
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      <description><![CDATA[Creatine monohydrate is the most researched ergogenic aid in history. Unlike the latest viral supplement trends, creatine has decades of clinical data supporting its efficacy. Despite this, misconcept...]]></description>
      <pubDate>Mon, 26 Oct 2026 06:05:38 GMT</pubDate>
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      <title><![CDATA[The Definitive Guide to Sets Per Muscle Group for Growth]]></title>
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      <description><![CDATA[Hypertrophy is not a mystery of effort; it is a calculation of volume, intensity, and recovery. In my years of building **ALI9N**, I have seen countless individuals stall their progress because they t...]]></description>
      <pubDate>Sun, 25 Oct 2026 00:05:16 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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