The bourgeoisie doesn’t even lift. We must liberate the swoletariat.

Still better than the deadlift, however I prefer barbells over dumbbells on this one. Much easier to progressive overload on imo

If that is happening, then it means you’ve built muscle and are indeed on the right track!

Right,that. I didn’t mention reps because I always go to failure (sometimes 1 rep in reserve when the exercise is new), so the amount of reps are never fixed.

The failure thing is just personal preference, though I recommend it. The higher your intensity the less sets you will be able to get away with. The perfect range is around 4-6 working (hard) sets per muscle group per workout and adding more should not contribute much if at all for growth.

How to increase set intensity:

1. Long rest periods (2+ min). This allows your muscles to recover properly from the previous set.

2. Stay in the 1 RIR (rep in reserve) - failure range.

3. Intensifiers (stuff like dropsets, myoreps) don’t increase the intensity — they prolong it — and at best are as good as a straight set (at worst are just a hindrance). Use them sporadically.

4. Pick a weight that allows you to fail within the 4-10 rep range. No need to perform more reps (except maybe on some small isolation exercises if you prefer). This will reduce accumulation of fatigue and will lead to a more productive workout.

Also comrade, what do you mean by “I don’t count the sets in the exercise”? I usually do 2 sets per exercise (4 for each arm when it’s unilateral)… I’m confused lmao.

No problem! If you have any doubts feel free to text me. I’ve been hitting the gym consistently for around 4 years

You can, because physics: Not 100% of the force being exerted on the barbell by you is actually pushing the weight up!

IMO, unless, you’re a powerlifter (or plan to get strong at deadlifts in specific), you shouldn’t. Deadlift is completely useless for hypertrophy. If you want someone to work the posterior chain, consider rdls [glute dominant] or sldls [hamstring dominant]. Keep chasing them gains!

Yep. Anything posterior chain related should be worked well enough if you do any hip-hinge movements.

Alright, I’m gonna try to summarize my answer in a few points. Please note that I assume you’re training strictly for hypertrophy.

1. ALWAYS prefer using machines/stable exercises over free weights. They’re objectively better than free weights. However, this doesn’t mean free weights are useless and that you can’t do one or two barbell rows if you enjoy them.
2. Intensity ALWAYS beats volume. Check out Paul Carter’s pinned posts on volume/frequency and so on… He’s amazing.
3. I’d say your workout only needs, let’s say, 4-5 exercises. One row, one shrugging motion and 1-2 pulldown variations and maybe a rear delt fly.
4. Deadlifts are posterior chain exercise and completely useless for hypertrophy. Do them if you want to be a powerlifter or like the exercise, just know there are MUCH better alternatives out there, like the SLDL (stiff leg deadlift, hamstring dominant) or rdl (romanian deadlift, glute dominant) Keep going!

What do you mean middle chest? You cannot isolate your middle chest. That being said, That’s WAY too much volume for a single session, I recommend splitting your volume across different sessions and increase rest times (2+minutes to maximize productivity)! Chase those gains, comrade!

For reference, this is my back and tricep (more optimal hehe) workout (everything to failure or 1 rep in reserve):

1. Long head tricep extension: 6 sets (2 of them are warmup) and 4 working sets (2 each arm), unilaterally)
2. Tricep pushdown: 2 working sets
3. T-bar row, 2 working sets (+1 warmup), supersetted with Kelso shrugs.
4. Wide grip pulldown, 2 working sets
5. Illiac lat pulldown, 4 sets (2 per arm, unilaterally)
6. rear delt flies, 2 sets (1 per arm, unilaterally)

If you don’t understand anything of what I’ve said, feel free to tell me or check out Ryjewers and Paul Carter. Those two guys put out amazing info!