MTNAscent

1. One to three reps from failure. Every working set. You are probably two reps further away than you think — feel three left, you had five.
2. Heaviest working set first. Hold the rep range, drop the load after. If set two is heavier than set one, you didn't push set one.
3. Ramps are not volume. Max five reps, two to three near the top set. Nervous system prep, nothing else.
4. Isolation before compound. You cannot reach a shortened position once you are fried.
5. Straps on everything you pull. Grip should never be what ends a back set.
6. Something goes up every week. Weight, reps, or execution quality at the same load. All three count.

NeverWide-grip pulldowns · front raises · barbell curls · barbell bench · reverse-grip pushdowns · half squats