I aim to workout for ‘strength and muscle mass’ three times a week.
For maximum hypertrophy I aim for 4,4,4 second tempo. I shall show you my last example workout, in which I used a sandbag which I do once every three/four weeks so far. My usual workout for upperbody is the same without the weight!
Parallel bar dip 3×12 (not 444 tempo, working on skill on this particular exercise)