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@highs2lows What's a workout?

@michelebolduc1 Yes you can.

@natalya1 There has been no proof, thus far, to provide a proper answer.

@avronne You don't

@trekdad99 the 2nd option

@dawn16 Yes Forearms, and yes Anti-rotation With more weight, 5-10lbs, depending however much it takes to get back to that base volume. BWF progression will take more thinking, you can do the same "level" with a slower tempo instead of the next "level" if it's too diffficult or you could try...

@lions215 I'd recommend sticking with the RR, at maximum 6 months, once you can do everything with good form and hit these numbers then you'll see better results. Keep in mind, it'll be most optimal by adding weight instead of choosing harder progressions for the main stuff

@joinder88 Yes, but you'd need a barbell for the closest alternative. You can use resistance bands for the palof press

@dawn16 You could but you'd be flirting with not enough recovery

@dawn16 If you have absolutely no means to do extensions, yes but it won't be as effective if imagine. And no, frequency doesn't matter for hypertrophy if it isn't paired with increased volume

@crteague Congrats on the progress, I wonder where you'd be if you actually challenged yourself.

The Program Here is the spreadsheet It's super basic but it should serve you well for ~4-6mo in a row if you don't want to prioritize strength all that much, more alternatives to the routines we already have on this sub is always nice. Weight stays the same for the 4 weeks, Week 1-3 ramps...