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@jayaraj A couple things, the testerone from squats is an acute spike that does little to nothing for muscle growth. And that same increase in testosterone occurs under heavy resistance training. The athletic increases by squat can be made by a ton of other exercises. Split squats, front squats...

@thebelovedofgod I'm quoting the study everyone uses for frequency, like Brad Schoenfeld's study on frequency. Every source that you find that says 2x frequency is best, is taken from that study, and that has since been updated.

@thebelovedofgod The current science has very clearly shown that frequency is not important. 2x and 1x a week will grow muscle similarly if volume is equated. What you're referencing is old Schonfeld study that he's updated. And it's so obvious that not all muscles recover at the same rate...

@thebelovedofgod If someones training a muscle once a week, then they will be maxing out every session since the volume is so low. This guy isn't running a specialization meso, he's probably not periodizing. But the chest takes a longer time to recover then most muscles, so if you plan on...

@thebelovedofgod This is the study most people refer to when it comes to training frequency.https://pubmed.ncbi.nlm.nih.gov/27102172/. This is a 2016 study from Brad Schoenfeld, and was used as the marker for why 2x frequency is superior. But what most people don't do is look into this...

@thebelovedofgod When certain muscles are highly susceptible to muscle damage and need more then 3 days to get back to maximal force capability. Like the chest, if you were able to recover perfectly from PPL then no one would need to deload, but that isn't the case.

@betsieblue If I had to recommend a source for learning about hypertrophy training. I love specifically Chris Beardsley's content. He is a Hypertrophy Researcher who is able to break down fairly advanced training principles and ideas into easier to digest content. I highly recommend him.

@jmcali There is actually a lot of different theories on what puts on muscle. I'll use to my knowledge what is the most up to date science, but if anyone wants to correct me or use additional evidence please feel free to add in. The main driver of muscle hypertrophy is Mechanical Tension...

@darksoul999 PPL once a week is something highly recommended by Paul Carter, maybe give him a look.

@grace_chaser Those are still not good. Regardless, he should be seeing giant increases in a year. Especiallly because he’s still a newer trainee. Would you be proud of those changes after 1 year of training?

@grace_chaser 11 months to add 10 lbs on his bench is not good progress by any means.

@masonmatt1000 There is no lack of nuance. 40 sets of back is dumb, unless you can prove why it's not dumb, its dumb.