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You have options bud!

I always say that frequent and consistent micro adjustments are more beneficial than larger, infrequent adjustments.

You could definitely a 4th exercise, but I wouldn't...

Hey :)

Yeah, people are always going to recommend one over the other. But honestly, the best thing you can do is use both.

Think of it this way:

Weighting will lead to a long term...

I am with juggernaut74ia on this!

I think you would benefit from a nice, long lean bulk :)

I wouldn't worry about it :)

The only time I would consider alternating your caloric intake depending on your activity levels would be if you fit the following criteria:
1. You are cutting.
2....

I've have had something similar happen to me back in High School. I would train super hard and would smell and taste blood in my mouth, blood has a metallic tinge to it.

I don't usually do planks (more of a bodysaw fan), but 2 years ago I did a fitness test as part of my University course. I managed to do 5 minutes and some seconds (think it was like 10 seconds).
...

There is something super nice feeling about getting to go out, eat, and relax somewhere after a workout.

That being said, I don't always get the chance, doesn't always fit the schedule.

But,...

Like this question!

Tucane is pretty much on point with his response.

At the end of the day, both people consumed the same amount of calories, and burn the same amount of calories. The only...

Upper glutes tend to fire more during hip extension exercises, so what you are experiencing is not weird.

But with that being said, you should still feel it to some extent in the rest of your...

Nice!

You have a solid start on macros :)

A few things that I would recommend:

1) You don't need more than 1g of protein per lb of bodyweight. Unless, you really like protein. It's not the...

All of the answers above are great!

One thing I would add, this helped me with my knees caving, is to make sure that your glutes are prepared for squatting.

Stretch them, foam roll your glutes,...

Got a few questions first:)

Why do you want to do more deadlifts? Have they stalled? Or, do you simply just want to do more posterior chain work?

IF your deadlifts have stalled...

I would...

Hey man:)

Honestly, I don't think that there is a big difference in terms of muscle development. I usually just rotate the two so I can have a little variety in my program.

We could suggest...

Personally, I'm not a big fan of rack pulls for trap development. For some reason my head bobs forward too much and gives me neck pain. That being said I like DB shrugs, facepulls, and farmers...

Hello:)

Alright, so I think you should reach your goal in about 11-22 weeks, like the guy above said. Typically fat loss should be at around 1-2 lbs a week, this helps you preserve some muscle.
...

Nice progress!

It's one of those things where the closer you get to reaching your goals, the harder it will get.

Track your diet for 1 week on a tracking app, and average out your calories,...

How it going bud?

Ok, so here is how I GENERALLY set up a diet.

Download a tracking app and track your diet for a week, then, average out your calories, fats, carbs, and proteins for that...

Heyo! Alrighty, 4x10 is fine for compound movements, if you are lifting properly. Personally, I don't go beyond 5 reps with the deadlift, nor do my clients (unless they REALLY like deadlifting).
...

You definitely have the potential and great progress for a 19 year old.

Like someone mentioned, don`t be afraid to compete sooner then a few years, just make sure that you don`t let your placing...

Hey! Good post.

For the lockout you are correct about speed helping, with greater acceleration you spend less time doing the movement which means you are also less fatigued by the time you get to...