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After being a part of this awesome community for the past 2+ years, making some good friends along the way, and even meeting up and training with some great people from different parts of the world, regretfully, the journey will end for me right now. EDIT: Thanks for all of the kind words...

@anita50 For hypertrophy based routines and programming I aim for a full 4 secs eccentric for a pull-up since it has about 180 deg range of motion. For a push-up, Adv Tuck FL Row, et al which has about 90 deg range of motion, I do 2 sec eccentric. For strength training it is more explosive...

@dontdosadness You’ll build an army of BWF athletes with this. I don’t know where you could incorporate additional knowledge, maybe in the “table” or another place but each exercise would fall into a grouping for: vertical pull, vertical push, horizontal pull, horizontal push, overhead press...

@cbsmel It’s a learning process for sure. People have asked me about doing slow (4 sec eccentric) weighted pull-ups 6-8 sets at +55lbs and they’re shocked. Hypertrophy training is so very different from strength training. Someone watching me tried doing just their normal set of bodyweight...

@cbsmel Agreed. I see most people in my gym do pull-ups till failure then wait a minute and then try to repeat the set only to fail and slow down and struggle having less and less reps per set. I think if people were patient and took the time to learn about basic training techniques, tempo...

@cbsmel This is very informative, thanks for posting. My hypertrophy mesocycles have similar guidelines. RPE 8 is important but is hard for many people (self included) to implement. I also think people under estimate what higher volume really means. I was exhausted after my training sessions.

@von20207777 Cool progress! I suspect like many, I have a lot of the same questions that would normally be answered when you provide the required information in a progress post rules. My basic questions would be: Front Lever progression ~1 year ago vs. Current (~5 sec single leg FL)...