Muscle-Gain Coaching in Palau

Building muscle responds to three inputs you can actually control: training volume, progressive overload, and protein. Maddy's muscle-gain coaching programmes all three. Your lifting plan sets weekly hard sets per muscle group inside evidence-based volume ranges, progressing load and reps week to week with a deload scheduled every fourth week so the stimulus keeps landing. Nutrition runs a controlled surplus with protein around 1.6–2.2 g per kilogram of body weight per day, set from meta-analysis rather than gym folklore. Check-ins compare your logged lifts and weight trend against the plan, and volume is nudged up or down based on how you recover — not on how sore you feel. Whether you train in a commercial gym or with a bench and dumbbells at home, the progression rules are written down and the numbers are yours.

Pick your city in Palau

Every Palau city we cover is in the list below — each one gets its own computed class timetable.

Live-class timetable in Palau (Ngerulmud) local time

Every time below is computed for Palau (Ngerulmud)'s own timezone (Pacific/Palau), daylight-saving aware, for the week of 26 Sep 2026. Classes stream live from India (IST) — you join from Palau (Ngerulmud) with nothing to convert.

16 live sessions per week. Indicative schedule v1 — the exact class calendar and joining details arrive after your Body Scan. When a class crosses midnight IST, the local weekday shown is the day it actually lands in Palau (Ngerulmud).

The method — how Maddy coaches this

• Weekly hard sets per muscle group programmed inside evidence-based volume ranges, progressed block by block.
• Progressive overload written into the plan: target loads and reps each week, deload every fourth.
• Protein around 1.6–2.2 g/kg/day and a controlled surplus — sized so muscle leads the weight gain.
• Logged lifts and weight trend reviewed at check-ins; volume nudged by recovery, not soreness.
• Home or commercial gym: substitutions preserve the stimulus when equipment changes.

Who this is for:

• Skinny or skinny-fat lifters who eat a lot but have never tracked a surplus.
• Gym-goers stuck lifting the same weights for a year and calling it maintenance.

Source — protein around 1.6–2.2 g per kilogram of body weight per day: Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength." British Journal of Sports Medicine, 2018.

Source — weekly hard sets per muscle group inside evidence-based volume ranges: Schoenfeld BJ, Ogborn D, Krieger JW. "Dose-response relationship between weekly resistance training volume and increases in muscle mass." Journal of Sports Sciences, 2017.

What it costs in Palau

Prices are billed in INR. Local figures are approximate conversions at mid-market rates (5 Sep 2026). Checkout runs in INR from the plans page — international cards work normally.

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