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Throw bands on your lifts. I put resistance bands on bench press pretty often and love it

Add more sets. Try this:
Warmup sets:
185x8-10
205x6-8
225x3-5
225x3-5

Maybe add in a cool down set or a burnout if you want. Just make sure you incorporate progressive overload.

Bc he is trying to gain 15lbs....
1g protein for ever lb of muscle is not enough protein if he is trying to gain 15lbs. 1g/lb is for maintenance not gaining weight. You can gain weight with 1g/lb...

He is 200lbs he needs more than .8 ex specially if he is trying to gain 15lbs. With that said, I would recommend anywhere from 1.5-.1.8g/lb. I like where your carbs are at. As for as the workout...

There are some cross neural connects between muscles. Let's say your right hamstring is injured and you don't work it out for 6 weeks. Training your left leg will reduce the atrophy rate (keyword is...

Try facepulls.
Have you tried upright rows on the cable machine with a role attachment? I found those work well for me, and I don't feel pain in my AC joint doing them on the cable rather than...

Make sure you perform a dynamic warmup before you lift. After you lift perform some static stretches. Make sure you stretch the hamstrings really well bc most people lack flexibility in the hammies....

3-5 reps = 3-5 mins
6-12 reps = 60 -90 secs
12+ reps = 30-60 secs

Those are the recovery times between sets the NSCA recommends. I don't follow those times exactly, but I try to follow them...

Since when do carbs rarely get stored as fat? This is news to me

This should end thread. If you want more info look up gluconeogenisis pathway and kreb cycle.

1g/lbs IMO is a little low.

I prefer
Protein 1.6-2g/lbs
Carbs 1.5-1.8g/lbs
Fats .5-.7g/lbs

To tread starter:
Protein is important but when bulking carb intake can not be forgotten. How...

I am not too familiar with IF. But from my understand, you basically fast for 16 hours and have a window of 8 hours to feast?
So...
During this "feast" you consume all your macronutrients needs. So...

Fish and nuts
Pay more attention to macronutrients than calories.

This!!
I went to a Strength and Conditiong Coach for 3 1/2 years and the trap bar DL was a staple. As far as the science behind doing the trap bar and whether it is better than straight bar I can't...

Exactly! I see guys in the gym throw on 5 plates on the seated calf raise machine to see them only bounce it up and down. While that does stimulate your muscle fibers, you will benefit more from...

Eating fat free candy after a workout is a perfect post workout snack. I eat 1 serving of fat free gummy bears after each workout. The sugar will boost your insulin levels and your body will use the...

I agree! 3 months ago I was at 7% BF. I cleaned up my diet and was breaking about even to -200 calories a day. Last week, I came in with exactly the same BF % and same exact lean muscle mass. I did...

Less beer and less sugar.

Try some single leg dead lifts

Make sure you're adding more weight to your lifts (overload). If not more weight add more reps with the same weight. Don't keep doing the same routine. Change your workouts/exercise you do every 2-3...