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^^
This. Don't put the locks on the bar.

Why's it poor etiquette?

It doesn't matter man. Whatever fits your frame best. Dedication is more respectable than squat style.

I never thought about HB/LB until maybe 2 years lifting. First day I just set the bar on...

Even at home, you can do variations: long pause, pin bench, Larsen, Spoto, close grip, etc.

I'd increase reps before increasing weight. Go from 3x8 to 3x12 and then add 5 lbs.

How are your calories? Surplus or deficit?

Maybe at the end of linear progression. Try something periodized. Biceps is the last thing to worry about, mate

Yeah would be nice to know the secret method, eh?

He was injured for a while (back snap) and wasn't pushing singles much. Volume training built a wider base? He's also pretty smart with...

The DDS guys did a good, hour-long discussion with Mike T not long ago covering similar ideas.

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Bill Gates is a reptile from Mars, everybody knows that.

More seriously, life in Thailand has been almost 100% normal since last July.

Week 2 Day 1

Squat beltless
125 x 6, 6, 6, 6

T&G Bench
92 x 6, 6, 6, 6

OHP
55 x 8, 8, 8 @10

High bar
+10,209 = 413,378

Post a vid of your front squat. People will give advice.

You should have progressed more than 4 kg in 7 months. What's your complete program? That might be the main problem.

Do you have a scale near your pull-up bar? Weigh yourself before your first set, write down your bodyweight, sets, and reps, and use those metrics to compare actual data.

Week 1 Day 4

SLDL beltless
137 x 6, 6, 6

Larsen
82 x 10, 10, 10, 10

Inverted Row
+10 x 10, 10, 10, 8

Remember the original Predator movie with Schwarzenegger?

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Tire flips
Log clean and press
-To be decided-

Uh, wut?

Hammies are 3 muscles: biceps femoris, semitendinosus, semimembranosus. BF has 2 heads. And don't forget the adductors.

Quads are 4 muscles, not heads.

Strangest conversation I ever had in a gym was with a guy around early sixties. I'd see him almost every day there doing weird little exercises, using equipment in unorthodox ways, unapologetically...

Week 1 Day 3

Pin Squat beltless full depth
120 x 6, 6, 6

Comp. Pause Bench
90 x 6, 6, 6

OHP
50 x 10, 10, 10

High bar beltless pin squat
+8,291 = 384,639

First you need to stick with a program long term.

Next, you might need to gain some body weight to grow optimally. Muscle building requires a caloric surplus. Calculate your tdee and eat in a...