my main goal is hypertrophy

1. for calf raises, do you go for lots of reps i.e. 20 , or heavier weight and lower reps? how many sets?

2. specifically regarding ab crunches, do you go for lots of reps or heavier weight and lower reps?

3. best posterior chain exercises? how many different exercises is enough?

4. best forearm exercises? (i only do hammer curls for forearms atm)

4. Put your forearm over a bench so your hand hangs over the end. Raise your hand/wrist up with a weight in it, you'll feel a burn. Use barbell behind your back and curl your wrists upwards. Idk what it's called but I use a wooden stick w/ a rope tied to it and a weight hanging from opposite end of rope. Twist the wood piece and raise the weight up and down.

dro worthy q's

Lots of reps

Don't waste your time

Squat deadlift

Deadlift shrug

there you go, i fixed it for you

thx boys, even you lightman. still iso opinions

iso

1. for calf raises, do you go for lots of reps i.e. 20 , or heavier weight and lower reps? how many sets?
If you wanted to hit calves directly, i'd suggest doing 4x 15-20 reps, 2 times a week -- 3 if theyre still lacking in growth after a while

2. specifically regarding ab crunches, do you go for lots of reps or heavier weight and lower reps?
Weighted, AND high reps. 15-20

3. best posterior chain exercises? how many different exercises is enough?
The effects of major compounds should be enough

4. best forearm exercises? (i only do hammer curls for forearms atm)
Plenty of different types. For example; Zottman curls.
You may also want to specifically target your grip strength too

Vouch this guy. He has a certificate in answering advanced jsp questions

helpful, thanks



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