Hi Scott thanks for your answers. I will consider upgrading ;). Some of those questions were not just specifically about your program or any other specific PPL workout, I meant in general regardless of the program. So here are the questions I'm still unclear about:
1. So even if your goal is to maximize muscle gain you still want to incoporate lower rep ranges for compound exercises to build strength? So you don't recommend to like stick to the hypertrophy range for a certain amount of time, and then completely switch to lower rep range for strength for a certain amount of time, and basically alternate (periodization), instead use low reps for compound exercises like Bench, Squat, Deadlift etc... and stick to higher reps for isolation exercises?
2. So regardless of which PPL program, how do you decide when to switch exercises or switch to a different variation? For example take my Chest & Back workout I've been doing:
(All exercises 6-10 rep range, and 3-4 sets)
Superset:
Flat Barbell Bench Press
Lat Pulldown (wide grip)
Superset:
Incline Dumbbell Bench Press
Bent over rows
Superset:
Decline Bench Press
Seated Row
So when would you for example switch Flat Barbell Bench Press with let's say the dumbbell variation, or something else, if you were stuck at a certain weight, just every 3 weeks, or how do you decide?
3. And again regardless of which PPL program you could do PPL then a rest day, then repeat those 4 days continously? So like it ends up being 5-6 workouts per week? And on a rest day, can you throw in like a shorter workout to do some extra work for like abs/calves/forearms if you want to, or do you have to just do no exercise on rest days?
4. Also I'm wondering what do you think is a good amount of volume if the goal is to maximize muscle growth. For example I've heard from several people, "9 sets per muscle group per workout, and a total of 18 sets in one week". (So like 2 workouts for each muscle and 9 sets in each workout for each muscle. But some programs like yours for example has 16 sets for one muscle like chest in one workout. So are these 9 and 18 numbers not really true, and would you suggest doing like 16 sets per muscle group or what? Does it depend if it's a larger muscle group like chest or a smaller one like biceps?
5. Do you recommend to use supersets, so that way you save time and you burn less calories since the workout is shorter? And since I'm switching to a PPL workout if I was to use a superset it would be not antagonist muscles like chest and back it would be for example like a Chest exercise and a tricep exercise which would mean the triceps would be pre-exhasted since they likely would be used in the chest exercise.
6. I'm not sure if this is the right way to think about this, but if let's say your doing Triceps; do you want to have like an exercise to hit every part of the muscle, like one exercise to hit the long head, one exercise to hit the lateral head, one exercise to hit the medial head, and one exercise to hit all three, or do you just do like 2 exercises to hit all of them/2 of them, and then maybe just one isolation to hit let's say the long head if that's what's lagging for you? I ask because some people say you need to target each specific part of a muscle when your working on it, and some people say just do all compound exercises maybe 1 isolation exercise?
7. And finally (lol I have so many questions that come up when I watch your videos or someone elses or whenever I read something), what is your opionon about other youtubers (from the point of view of wiether their advice is helpful or useless) specifically like Athlean-X, Steve Cook, Mike Thurston, and Vitruvian Physique? Because as you mention there are many youtubers who pretend to be natural and give advice which won't work for natty's necessarily? I'm not an expert but I think most of these guys are natty's but especially like Steve Cook it's hard to say, either he is super gentically gifted or if he is not natty.
Thanks Scott, I don't really know anyone else who I can ask this stuff lol.