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This is not a knock on him, but that is so incredibly different than what he recommends here: https://journals.lww.com/nsca-scj/Abstract/2020/10000/Mesocycle_Progression_in_Hypertrophy__Volume.2.aspx...

Today's workout:

FT bench press: 55x7, 55x6, 50x9
One-armed pulldowns: 100x7, 100x6, 90x6
Seated dumbbell shoulder press: 40x10, 40x7, 40x6
FT rows: 60x8, 60x7, 60x6
Push-ups: BW+25x11,...

Makes more sense to me to put plates/blocks/something else under your heels, figure out which plate width is ideal, and then order weightlifting shoes with a similar sized heel. Then you'll never...

Today's workout:

Zombie squats: 45x5, 95x5, 115x5, 135x5, 145x5, 155x5, 165x5x3

That's it. I changed my form and it feels great. I have my heels pretty much at shoulder width apart, toes turned...

The paused sets are a lot longer but I haven't come across anything to indicate that is beneficial for hypertrophy compared to a non-paused set done to a similar RIR.

The bigger difference is that...

Today's workout:

Paused weighted dips: BW+70x5, BW+45x7, BW+25x7
Paused hammer gip chins: BW+70x5, BW+45x6, BW+25x6
Paused flat bench press:155x9, 155x7, 155x7
Paused seated rows: 160x9, 160x7,...

Back curvature can come from trying to keep a straight bar path down and up when you do not have the mobility to do so with your current stance. If at the bottom you are having buttwink that can make...

Yep. Try it for a couple of weeks and see how it goes. If you choose a weight that is like a 10 rep max and stick to doing 7-8 reps (do the concentric as explosively as possible) or so that will...

Today's workout:

Deadlifts: 365x7, 365x7
Poliquin step ups: 16, 8
Nordic leg curls: 7, 7
Resisted dorsiflexion: 5x19, 5x16
ATG split squats: 10, 13 (both sets from the floor, previously I did...

If you like your current set up you can probably just keep doing the same thing but stop 2-3 reps shy of failure. For hypertrophy somewhere in the 10-20 set per week range seems to do a good job;...

How many of your bench/dip sets are close to failure? Are they all typically within 1-2 reps of failure? You may have simply gotten to the point where you need to move away from linear progression...

Today's workout:

FT bench press: 50x10, 50x8, 50x7
One-armed pulldowns: 100x7, 90x8, 90x6
Seated dumbbell shoulder press: 40x9, 40x6, 30x10
FT rows: 60x9, 60x7, 607
Push-ups: BW+25x10,...

Yeah, my point moreso is that if you are able to progress well with squat/deadlift then there is likely something wrong with the way you are programming your bench. If the issue was...

This study makes a strong case that a lying triceps extension should be included with a bench press to get meaningful increases in the long head. I do think the long head would get hypertrophy with...

Have you considered if your pressing movement programming is subpar?

In that case I would work on just doing faster intervals first. All out sprinting will be more demanding. As you build up to it if you want to sprinkle in some sprints that should be ok. Just start...

Good to see you're making consistent progress.

Today's workout:
Paused goblet squats: 30x20, 30x20
Paused bulgarian split squats: 30s x10, 30s x10
Paulson step-ups: 10, 10
Nordic leg curls: 6, 6
ATG split squats: 15, 15
Resisted...

Ok, that is a different aspect. Basically, when you move a light weight very fast you can recruit lots of motor units however you don't need all of your muscle fibers to activate fully to move the...

The 4/4/9 numbers are approximations. Read here if curious (or google "atwater factors" if you want to find a shorter summary): http://www.fao.org/3/Y5022E/y5022e04.htm

in the US the total...