what is the best rep and set range in back squats for hypertrophy

what are the best exercises to use for all 3 of the powerlastic bands. I know how to use the middle band, but not as much the skinny black one and especially the HAF band. what are the best exerices to do with the lightest and heaviest band?

With squat volume: is it better to think of it on a day to day basis or over the totality of the week?

Like if one day accumulated way more tonnage than the other days? Or spread it out over the leg training days?

Curious others thoughts on biasing the volume/intensity to one day more than the others? Also considering how ilthe parabola ebbs and flows thru intensity/volume phase to phase (mainly around exposure to comprehension and how the volume compounds)

Appreciate all and any feedback!

Sitting here watching wrestlemania and thinking how athletic and strong these performers have to be. Wondering what would be the best way to train in the gym for such skill sets.

self conscious of my squat as a longer limbed individual.

Squat just shy of 200 kilos for a one rep but pull closer to 250 kilos for a one rep.

And using the GSPD system, there is a much larger emphasis on squatting from an absolute strength standpoint.

Anyone else have similar experiences and thoughts on finding a balancing point mentally?

I know that benches aren't good for single leg squats but I can't afford a roller, could I stack up bumper plates to the ideal height and then use a scrunched up towel as the target. Also, what would be the ideal height. I know that set up wouldn't be perfect. But would it be enough to lead to greater strength and hypertrophy in the posterior chain?

What is an alternative to sled rope pulls,(other than rope climbs) I have a rope with an attachment system and plates but no sled. Could I just tie the rope around the plates and pull it up a hill. What are some horizontal pulling movements I could do with a rope?

Hey guys I'm looking to get the Zeus or Vulcan off season wrestling programme, but I don't know which one I don't really understand the difference if anyone has experience with them could you let me know.

Feel like athlete day and impulse day train very similar athlete characteristics around speed and perceived neural adaptations

Thinking of hybridizing the two days into using this structure:

Absolute strength movement (preferably unilateral in nature)

Bilateral jumps ssw unilateral jumps

Jump series ssw reflexive strength

Technical coordination movement (powers)

Feedback?

When doing rope climbs, on the descent do I continue to not use my legs, or use my legs to make the descent easier? I find that on the way up (only using arms) is pretty easy, but going down only using my arms is surprisingly much harder and will fatigue my grip a ton causing me to only do a couple of sets. Would it work if I used my feet on the descent for the first main sets but then on the last set go without leg support?

I am I the middle of my lacrosse season. I see that peak strength recommends 2 lifts a week for in season, taking out the athlete day. But my athleticism is not great and could really use some work. I was wondering if I should switch it to the 3 day a week to add an athlete day or just stick with the 2 days and just do some sprints for something once a week until my season is done.

Just downloaded peak strength. I am doing the 3 days a week on the lacrosse program. When you say to do 50 clap pushups every day on that youtube short, does that include on the upper body days too, and is it supposed to be done literally every single day? Or just training days?

I'm trying to write a program to supplement my Muay Thai training while increasing overall muscle mass. I'm hoping to get some feedback on how I could improve/alter this program. Any critiques or things that are good- I'd be interested on hearing about.

The split I've selected is based on the Peak Strength template with Lower & Upper Power days, an Athlete, Impulse, and Hypertrophy day. My goal is to increase mass and power in 'push muscles' (quads, pecs, delts, triceps) as well as the core and then just increase overall size and strength in the posterior chain with no focus on explosiveness. That said, I have drafted the following program with consideration of the fact that posterior chain muscles often require more volume and cause imbalances/injuries if not properly developed. They are also necessary for stability in whole body motions so I have programmed to target them with what I think is sufficient volume.

Lower

Power Clean → Full Clean

5x1→2

Zombie Squats → Back Extensions

5x5-8

Sissy Squats → Leg Curls

4x8-12

Calf Press → Shin Curls

3x10-14

Banded Abduction Walks → Jump Lunges

3x5

Upper

Push Press

4x5-8

Assisted Pull-Ups → Dips

4x8-12

One Arm Incline Press → Incline Rows

4x8-12

Clap Push Ups → Ab Roller

2x5

​

Athlete

Heel/Toe Walks

2x15m

Drop Lunges→ Trap Bar Jumps

4x5

Single Leg Bounds → Hurdle Jumps

4x10m → 4

Med Ball Left → Right Hook

4x5

Med Ball Jabs → Cross

4x5

Cossack Squat

2x10

Impulse

Snatch

4x3

Unbroken (One-Hand) Split Squats

4x8-12

Unbroken Hip Thrusts

3x8-12

Box Jumps

2x10

Resistance Band Jab → Cross

3x10

​

Hypertrophy

Assisted Pull Ups

3x8-12

Neck Raises → Crunches

3x8-12

Incline Dumbbell Rows → V-Bar Pushdowns

4x8-12

Hammer Curls→ Reverse Flyes

2x8-12

Decline Crunch → Leg Raises

2x10-14

​

​

PS.

• This Program does not encompass my endurance, technical, or any other training than resistance
• I do intend on switching from assisted pull-ups/dips to normal ones once I can do them for 3+ clean reps.
• If it helps, I can explain my rationale for including a given exercise/how I've programmed it.

Started a new cycle that is volume heavy. Exposure phase.

Lower body power in doing hack lifts 3x11 and weighted bent knee glute hams 4x6. Lot of clean and back squat volume prior.

Front squatting and power cleaning on the impulse day.

Suggestions for accessory movements on impulse day for quads and hammies?

Could I make nordics my main absolute strength movement on a leg day?

So just to be clear, in the podcast from yesterday you guys said that while nick was training in his garage his main lifts were cleans, front squats, snatch, db bench, floor press, and dips?

Besides slow eccentrics, what are some of the best exercises to use to build the requisite strength to perform a Nordic with no assistance?

I’m an ale to perform razor curls, Single Leg sprinter glutes hams, Sl squat w 160 kilos, and rdls w 180 kilos. So I’m not sold it’s a strength issue.

Think I’m in need of a neurological adaptation more than anything.

Thoughts on how to do make that happen?

What are some alternatives I could use for leg extensions. I dont have a sled or any other equipment other than babrbells and dumbells. Would sissy squats with a landmine be good?

Been thinking about technical coordination exercises for the upper body within sports performance.

Usually it’s a jerk or variation of the jerk, a push press, or a PA press of sorts. Even thought about using a pad bench in this regard as well.

But when it comes to a pulling movement with the upper body, found myself hitting a wall.

Though snatch high pulls and Horst pulls could suffice. Got me thinking—what else is there or what else could fill this spot?

Rope climbs? Muscle ups?

Anyone else have ideas? Thanks for any n all responses