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Yes, if you feel good and have full stamina.

Frequency and keeping your muscles in protein synthesis is your friend. However, you cannot do more than your time allows.

I would stick to a machine for any chest overhead movement. Also, weighted push ups and dips are good.

Yeah I quite like the clarity of the diagram, it summarises it well. And not too sure if it's meant to show exactly the reps that are effective etc but it does illustrate the point well. That is what it is meant to do.

Mea Culpa. I should have said "'in most cases"...but not myo reps or other specialty programs'.

Dean, the post is a summary-chart of Beardsley's research as published in that article.

Notice that 60% of muscle protein synthesis can be obtained at one set and minimal incremental benefit after 5 sets. That means that with Myo Reps, one can obtain close to 90% of the benefit of MPS with one activation set and 4 sets of effective reps which can equate to about 5 minutes per...

First off, Lyle's personality dictates that he tear apart anything he has not come up with. He is pretty good on diets but I tuned him out years ago on hypertrophy when he did a complete flip flop on HST without explanation after enthusiastically supporting it. That statement is confusing and I...

Stimulating Reps = Effective Reps which is the goal of Myo Reps but accomplished in the shortest amount of time:

or lots of drugs!

Never take one study as the gospel. Add it to your knowledge base and draw your own conclusions based on your results.

Nothing shockingly new but a reminder that full ROM is better in most cases. https://www.facebook.com/StrengthandConditioningResearch/photos/a.314294568681572.67805.173905069387190/1601470463297303/?type=3

The key to any program is, in my opinion, to find the right combination of intensity, frequency and volume to accommodate your genetics, including age, at any given point in time.

Variety is not for beginners as Adpowah rightfully points out. They need to learn the correct movements of the big compounds to avoid injury first. Variety helps as you become more muscular and it need not be daily or even weekly. It can be cycled into normal HST oriented programs. I think...

I would do the standard two weeks for each rep range. You want 6 workouts for each muscle group, not each exercise. Maybe stretch 5's out for another week and then SD. I have seen more injuries come from heavy reps like 3's than progress unless you are 25 or younger. I would also consider doing...

A little compound variety is good. The routine Browner posted is a good start until you pack on some muscle. Then you can get a little fancier. For now, you can't lose with 2 sets of 15's, 3 sets of 10's and 4 sets of 5's. Sometimes you have to go backward, regroup and charge ahead. Happens to...

Yup, simple and steady.