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A lot of hate on BB rows in this thread but they are a fantastic compound movement if done properly.

Have you tried Romanian deadlifts before? Might be a great way to master the hinge movement...

I don’t remember seeing one article or story about it yesterday which is sad. Next year is the 80th anniversary so hopefully more attention will be given to it.

Zercher squats
Barbell floor press
Barbell step-up
Barbell Reverse Lunge
Barbell suitcase deadlift

Tried Jefferson deadlift once but found it too awkward

Never seen a leg press with a curved seat. Is that common? I would probably do the same thing you tried OP as it seems like it would be safer on the lower back than sitting down low on that seat.

It is doable but if you want to only take 10-15min per workout you may be limiting yourself to bodyweight exercises mostly. If you have a couple of dumbbells you can probably bang out a few sets...

Depending on how your energy levels are you can reduce volume while on a cut by cutting back on the number of weekly sets per muscle group.

Try to keep the same intensity (weight on the bar) you...

What you are describing here is a “drop set” scheme where you drop the weight on subsequent sets. Usually though you drop the weight by a smaller amount (like 10%) and not massively as you have in...

Both of these exercises are perfectly viable alternatives to back squats as the lighter weights can be easier on the back. They are also good for working out any imbalances between the legs. Maybe...

Congrats!

You certainly can spread your volume out over more days in the week. You are typically strongest on the first couple exercises in a workout which is why it is recommended to put the important...

Good ideas, thanks! I am actually not in a plateau atm and do implement a lot of strategies to break one but just curious what happens with excess calories while the body is hitting a wall with...

Expanding on the OP question. What if it was a case where all your lifts were stalling because your reached a plateau? You are still going all out in the gym bringing most of your sets to within a...

Inverted rows, negatives and banded assisted pull-ups. Once you can do a couple pull-ups you can mix in some pull-up sets. Once you can do 5-8 pull-ups you should be good to progress on just...

Inverted rows are a nice finisher for extra volume. You can make them more difficult by elevating your feet if need be.

I don’t think it makes a big difference whether you do all your sets for a muscle all at one time or spread it out through the day. The overall volume for the muscle group for the week matters more.

Interesting bro but perhaps a bit too nuanced for new lifters. The general principle of “effective” reps is easier to grasp and program with for the bulk of lifters out there even though it may not...

This is the key. The reps that truly count are the last few before you reach failure in each set.

If you hit failure on rep 12 of an exercise, then reps 10-11 is the zone where you want to get...

The hardware store scene is my favourite of whole series. The moment WW became Heisenberg. Music was perfect too.

If those macro amounts are right you are taking in 4400 calories a day which seems excessive for 180lbs unless you are doing a ton of daily activity. What surplus do you think you are running?

Remember that energy comes not only from what you eat but from your fat stores as well. Especially if you are carrying around excess. With lifting being such a novel stimulus, your body will...