•Rest Pause: in each exercise, you do 3 rest pauses (maximum). Set the weight down and take 10-15 deep breaths, and try again.

•Progression: continue with the same weight until you reach max reps, then increase weight once you do.

•Focus on the negatives: do a negative in a controlled manner. To the point that you could reverse the movement of you wished to.

•The only time you train hamstrings after quads is when you do Romanian and stiff-legged deadlift variations. They only appear in workouts with leg presses or machine hack squats.


here is a pretty general outline of the rep ranges, nothing is written in stone though:

•shoulders usually 11-15RP.

•chest usually 11-15RP.

•triceps could be as low as 11-15RP on some exercises but often higher like 15-20RP or 20-30RP.

•back width usually 15-20RP, could be 11-15RP.

•back thickness, straight set of 12 for rowing movement and usually two sets, one ~8 rep set and one ~4 rep set for deadlifts / rack deadlifts.

•biceps, usually 11-15RP or 15-20RP.

•forearms, straight set of 11-20 reps.

•calves, straight set of 12 reps (5 sec neg, 15 sec stretch).

•hamstrings, leg curls it's 15+ RP for safety reasons (like 15-20RP or 20-30RP etc.), sumo press usually straight set of 12-20 reps, stiff leg deads could be one rather high rep set or two sets (one heavier than the other) etc.

•quads, a 4-8 rep set (or 6-10) followed by a 20 rep widowmaker.