From a training perspective, my workouts haven’t changed since day one. My emphasis has always been on doing slow and controlled movements. Two seconds up and two seconds down is the cadence that encourages stability firing for growth hormone up-regulation as well as a greater level of fatigue. The main objective is not to “do reps,” but to get to

Recall that heavier compound exercises like squats, presses, and deadlifts are the primary exercises. These are notable exceptions where I’d suggest staying slightly further from failure. On these more fatiguing movements, aim for an RPE of 6 to 8 most of the time.

The latest research shows that you can build muscle with pretty much any rep range, as long as you meet two conditions: You’re lifting at least approximately 30 percent of your one-rep max on that exercise, and you push yourself close to technical failure—the last rep you can do with good technique.