They are not the enemy. Glycogen is the fuel for high-threshold motor units. A low-carb lifter will feel 'flat' and weak. Consume 4-7g/kg of carbs on training days.
"Your body is a system of levers. The fulcrum is the joint. The load is the weight. The effort is your muscle. TTC - Essentials of Strength Training
Use 110% of your 1RM, lower it slowly (3-5 seconds), have a spotter lift it back up. Science: Eccentric contractions produce the most muscle damage and mechanical tension. Use: To break through a strength plateau in the bench press or pull-up. They are not the enemy
Required for hormone production (testosterone). Do not drop below 20% of total calories. Consume 4-7g/kg of carbs on training days
Impingement and rotator cuff tears. Bulletproofing: External rotations with a band. Face pulls (every workout, 3x20). Stop bench pressing if you cannot touch your chest without flaring elbows.
(Full detailed spreadsheets omitted for brevity, but include sets, reps, RPE (Rate of Perceived Exertion), and deload weeks).