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@bronsontaur There are two things at play here. The specific g / kg fluctuates a bit, but there is research to confirm a higher protein intake increases muscle gain. A recent meta analysis showed that 1,6 g / kg +/- 0,6g provided optimal results: https://pubmed.ncbi.nlm.nih.gov/28698222/ But...

@froggyfan1 There is no right answer to this without context. If this is the first exercise of a workout using an upper / lower split, then I'd say none of the sets to failure, if it's the last exercise for that muscle, I'd say either option 1 or 3 are solid. If it's part of a full-body...

@tiffanyj PHUL and PHAT are pretty similar, one is just 5 days and the other 4.

@jamesgregory786 Intensity techniques for isolations. Restpause for the last set, drop sets, extending a set, cheat reps. Done wonders for arms and shoulders.

@theodor98 I've had far more success going close to failure than staying shy of it.