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Good information for the most part. I will say that most studies have shown that rep range is not that important for hypertrophy. 5x5 is just as effective growth wise as 3x10. But 3x10 takes less time to get through the workout.
For most people, 6 basic movements a week will do great for strength/ hypertrophy and then just stay active (walking, tennis, dancing, hiking, gardening, martial arts) for the rest of the days that you can.
- Vertical push - Dumbbell press, military press, handstand holds, handstand pushups
- Vertical Pull- Chin ups, pull ups, machine pull downs, band pull downs
- Horizontal push- Bench press, dumbbell press, push ups, incline press
- Horizontal pull- Barbell rows, dumbbell rows, machine rows, band rows
- Hip hinge- Barbell deadlift, trap bar deadlift, dumbbell deadlifts, romanian deadlifts, good mornings
- Squat Variant- Barbell squat, dumbbell squat, split squats, step ups, bodyweight squats, leg press
Just pick the version that works best for your body and that you have the equipment to do. Get stronger by adding more resistance or more repetitions. Do them consistently enough so that you can measure your progress. Change over to another exercise in the same movement once you get bored/ start to stagnate. That’s all there is to it mostly…
