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@greg67 Understood, I actually think you would make better strenght gains if you cut the last superset and use it to rest inbetween exercises, something like this A1 Pike push-ups Rest 1:30m A2 Pullups Rest 1:30m and repeat B1 Ring dips Rest 1:30m B2 Rows Rest 1:30m and repeat

@greg67 I understand, another thing, when you say you rest 3minutes between supersets you rest in-between exercises, like pull-up, rest 3m, pike pushup, rest 3m and repeat or do you do pull-up and pike pushup without rest and rest 3m before the other superset?

@greg67 3-8 is a lot of variation, can you maintain the same reps in each set? Going for your max on the first set generally affects the other sets and you end up with less total volume, try to train 3-1 reps away from failure Do you deload? After some time of consistent training the body...

@lucyt25 Depends, how many pushups you can do? anything between 5-30 reps builds muscle as long as is close to failure but you need to have rest days too

@menacebysociety Here is my simple warmup: Shoulder circles or Shoulder dislocates Wrist warmup Easy bodyweight squats (whatever progression is easy for you) At the end of the workout I do those as prehab: Pronation/supination Wrist curl Reverse wrist curl External rotation Calf Raises

@lucaannibale Never too old to gain, there are studies on 90 years old who gain strength. 1 - What is your complete routine? 2 - How do you progressive overload? 3 - Do you deload? 4 - Are those 1:30 rest between straight sets or supersets?

@yahleel I start working on a variation when I can do between 5-6 reps, best way is to begin with some reps in reserve (2 or 3 reps minus your máx), so, lets say my máx is 6, begin with 3x4, then next week 3x5, next 3x6, next 3x7, now your máx is much more than 6, you can take a deload and...

@dontdosadness Thanks for the answer, I think so many exercises with straight sets would be a long routine but I liked the organization, the rep progression part is very good, I would only add a session on deload, especially on the plateu part The frequency templates and spreadsheet are very...

@dontdosadness Hey, that is nice, I didn`t understood the rest times, it is straight sets instead of supersets?

@childofgod49 Yes, but lower the reps to 3x5 or 5x5 when adding weight

@childofgod49 Hey, looks good but I would go higher reps on the pullups before adding weight like from 3x5->10 then go to 5x5 and add weight slowly

@childofgod49 How is your program? If you have been training consistent for a while maybe you need a deload week Here is how I normally program my workouts, let's use your 7 rep max as example, I would do this 2x/week: Week 1: 3x5 Week 2: 3x6 Week 3: 3x7 Week 4: deload and remeasure your...

@123vicky Based on research the rep range for hypertrophy is 6-30 going 3-0 reps close to failure