Sebastian Oreb, better known as the Australian Strength Coach, has trained some of the world’s strongest athletes, including Hafþór Björnsson, Alex Simon, and elite professional athletes across multiple sports. 

In this episode of Project 100, Sebastian breaks down the science of building muscle, explaining progressive overload, the best rep ranges for muscle growth, and why strength is one of the biggest predictors of healthy ageing.

We also cover:

• Progressive overload explained simply
• Compound vs isolation exercises
• The best rep ranges for building muscle
• How often you should train
• Strength vs hypertrophy
• Why muscle matters for longevity
• Common gym mistakes that limit results
• How to build muscle safely at any age