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@taiok There are pretty good meta analysis and scientific articles about that. But I've to side with you (although it's not about taking sides). Mechanical laod/tension is the only one driver of hypertrophy. The rest are just byproducts occurring with it. Middle damage is actually unwanted. It...

@warrenmjones85 It's not that complicated: - Work with the least amount of volume, while - optimise progress - increase volume when progress lacks - 10 sets/week is the buttom end of the Recommended dose

@greg67 I see. Then you're really training as hard as possible.

@greg67 At this point both is possible. If you're all about rep numbers volume would he the first choice, but weight is valid too. Do you train to technical failure or estimated failure?

@greg67 Right. Now I get it. What usually helps when plateauing is a) increase volume, b) deload (when overreaching is likely) c) train harder (closer to failure). Have you tried any of that?

@greg67 Twice? On upper days and when else?

@chrisc17 You could add skill training with a low RPE (3-5) before weightlifting. Alternatively you can do low RPE training on day between FB days.

@cloture Yes. But it will be more challenging for your grip strength.

@bibbigo I made good experience with Cuban rotations without weights or with 0.5-1kg for 1-2 sets x 5-10 reps before the work and ring face pulls (one arm and both arms) and LYPTs with 5, 10 and 20 reps after the workout as a prevention training. I recommend do to the prev work after workout to...

@bonrouge Dear bot, I know the difference. This is what's called a typo. 😂😂

@yahleel Smaller sets. If you're too fatigued to do more sets than one after 8-10 pull ups, you went to failure or beyond. A good role of thumb is to so 1 rep lesson than you could or 80-90% of your max reps every set.

@barlowgirl First thing I would really change is the exercise selection of the circuit. Jumping exercise in a circuit style after that workout seems a bit unnecessarily risky. I'd also do hollow body holds (if needed with weight on your ankles) as they are simpler and safer in terms of execution...

@123vicky Unlikely. It fairly well proven that anything below 5 reps is inferior for hypertrophy. But as soon as you add 6-30rm sets in top of 1-3 heavy sets per session you're good. Look into some principles of power building.

@brohoho I checked on it. Everything up to 40 reps till failure is effective for hypertrophy. As long as it's that intense, it should work well. Close to failure training is important though. Also I think the tension brought by fatigue you talked about, is due to the fatiguing of fibers, so the...

@davonte20 Hard to tell. I'd look for a few things: - an increase in volume during the last few training years - an increase in performance - an increase in weight per week (average) - close proximity to failure - slow eccentric, hold stretch, powerful concentric - a decrease in RIR over the...

@brohoho It will work well, as long as you're not going under the 30% 1rm intensity limit. But I'd take a few things into consideration: It's not quite clear and controversial, if muscle fibre specific hypertrophy is possible to get, but in case it is, high rep training is maybe...

@acushla Firstly: thanks for the effort. Appreciate it. Secondly: I was aware of this article, but the highest intensity mentioned in it is 90%rm roughly 4rm of load. What's meant with high loads are 80-90%rm or 4-5rm loads. There's little data on 1-3rm to my knowledge and again the...

@acushla I have no idea about which studies you're talking. To my knowledge and recent check on new evidence, anything above or at 30%rm is equally effective for hypertrophy. Besides that there seem to be people reacting differently well to high, medium or low load within this range. However...

@acushla But below 5 reps to failure seems to be less effective still. There might be some study showing otherwise, but the majority of research points towards the conclusion. Besides that it's very very taxing for joints, especially on high volume! It's more fatigued for the central nervous...