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@lovely_krystal86 For simplicity lets say all sets are 1 RiR. I find with almost all exercises, the first 2 sets I'm able to do the same # of reps. Then on the 3rd set i'll usually get one or two fewer reps. Then the 4th set 3-4 fewer, etc. Thats why I find 3 sets is the sweet spot. Just start...

@maxmillianmichieli You posted asking for advice and when anyone gives you advice you immediately shut it down. PPL once a week is very sub optimal. This giy is telling you that and youre arguing because you dont know enough about the subject. People like you just stay ignorant

@arctangent Frequency over volume

@wwjosh19 I loved this at 22. Now at 32 not so much

@mstyle00 Nah Dr. Mike would say seated hamstring curls, a behind the midline curl variation (like incline bench curls), and skullcrusher variation for triceps