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Try this variation:

https://content.tigerfitness.com/doug-hepburn-power-pump-method/

It's based on the same principle of the original Hepburn Method, but with faster progression. Worked well...

Uh....

Just to take a stab at what the hell this is. Are you saying that you used to play, video games perhaps, in bed, but used to have something behind you to lean against, and now you don't?

It's based on The Bulgarian Manual by Greg Nuckols and Omar Isuf. I do this for 8 weeks in a slight caloric deficit after more of a hypertrophy phase in a caloric surplus, and before a 4 week peak at...

This. Low reps with main lifts for neural efficiency (strength). Higher reps for assistance lifts since it's easier to get the necessary volume required for hypertrophy without having to do a crazy...

Monday, Tuesday, Thursday, Friday
Squat and Bench Press
3 reps @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
1 @ 85% (Daily Minimum)
1 @ 87.5%
1 @ 90%

Intensity is basically how heavy the weight is, generally expressed as a % of your 1RM. So, 95% is higher intensity than 80%.

Frequency is how often you train on a weekly basis. So, if instead of...

The definition of volume will vary, depending on who you ask, but a lot of people define it as: sets x reps x weight. This is also known as "tonnage", but volume is a more universally recognized...

Give this a read when you have time. http://strengtheory.com/the-new-approach-to-training-volume/

Short version, volume drives muscle growth, number of reps per set don't matter (unless you're...

If your primary goal is just strength, i.e. neural efficiency, then try giving this a read: http://strengtheory.com/bulgarian-manual/

Keep in mind, programs like this aren't meant to be run...

It's not so much about the number of reps per set, it's that the total volume for the day is so high. Volume is what drives growth. He boasts that he is over 250 reps when he starts the last...

Not going to go into a lot of detail unless people ask questions, but this is what I've been doing for the past 4 weeks. I'm going to do it for another 3, and then do a 4 week peak before my next...

Step 1 - Put weight on the bar (80% or so) and record those reps. Checking squat form with an empty bar won't really tell you anything useful.
Step 2 - Don't squat in running shoes :)

Personally, I would say that it is pointless to have more than 0 bicep exercises. But that's just my personal opinion, curls add nothing to my total. It depends on what your goals are and how serious...

So load up on greasy stuff the night before in order to maximize glute activation, cause you'll be clenching like a mad man to prevent hot snakes. Pretty sure you could build a YT fitness following...

Nothing.

Wake at 5 am, poop, slam PWO, warm up, lift from 5:30 ish to 6:45 ish.

Were you gaining or losing weight during those 6 months?

Muscle confusion, bruh!!!!!!!!!!!!!!!!!!!!!!!!

As far as the "magical" rep range for growth, it doesn't exist. Pretty much all of the common rep ranges will make you bigger at the same rate, assuming that volume is equal (volume being the key...

There is, but not the type of cardio you are doing. Walking is known as low intensity steady state cardio (LISS). Great for general fitness, but you're not worried about general fitness. You are...

You still don't seem to understand one basic concept: All of the information you provided, accurate or not, was unnecessary given the OP's squat form. You rambled on in a 10 section post about how...