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@bobgunn You're not stupid, you're 18 lol. My workouts were completely jumbled nonsense at your age. It's completely normal to start with non optimal/imbalanced workouts like you have, don't let the internet fool you into thinking we all started with perfect programming. Honestly at 18 the...

@webslave Have you tried doing ring tricep extensions? You start with a neutral grip at "bottom" with elbows forward and then rotate the rings into pronated for peak contraction at "top". I started on low bar extensions but switched to rings, I feel like I get a more complete lockout on my arms...

@raykay Ring rows can be very humbling with strict form and a slower tempo. I've been doing decline bw rows with an emphasis on scapular retraction at top position with rings shoulder width and scapular protraction at bottom position with rings touching. You can also play around with where you...

@betaninja The study says both groups started in the 8-12 rep range and by the end of the study the reps group was doing 1.5x more reps so 20-30 reps whereas the strength group stayed in 8-12 reps. What I wonder is if you can just endlessly increase reps per set or if there is some magic number...