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For me I try and aim for around 8-12 I find what's more important for growth is time under tension, so rather than banging out 8 fast reps really slow down the movement and feel the muscle workin...

The reality of the matter is that putting on weight is going to slow you down at least in the short term, if you continue to focus on your normal conditioning/agility training etc then agility should...

Well most of said prisoners will probably be indulging in the plentiful supply of dat der celltech while in prison so
Irrelevant really.

OP as others have said no you don't NEED supplements to...

138900 + 13 = 138913

DAA + TR is another popular stack

Yes definitely an advantage however if money is an issue just buy a blend.

129,830 + 26 = 129,856

Yes that's right, still pecs get hit to a certain extent just like triceps get hit on chest exercises

See answers above

Have it in milk or water if u want, you don't need to be so pedantic about post workout nutrition.

Some excellent advice in this thread, really need to improve my chins as their embarrassingly bad, will be trying the chair method to assist myself

Ice baths have actually been proven to not help recovery, although they still make plenty of people feel better so still useful.

Find doing it with dumbbells puts too much pressure on my shoulders, generally do a sort of hybrid press/flye with cables

Don't be too worried about timing, just hit your macros

Disappointed for Wales would have liked to see them win especially after knocking Ireland out.

+1 for myofusion

As said above 3-5g per day every
Day

1g of protein = 4 cals no matter what the source

CRIBB, P. J., and A. HAYES. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med. Sci. Sports Exerc., Vol. 38, No. 11, pp. 1918–1925, 2006. Purpose: Some studies...

Interesting. Would you have a link to the whole article as the abstract isn't enough to go on?