yes… reps, sets, cadences, exercises… the whole lot.

Bro by changing up the split do u mn the exercises sets cadence etc and the bodyparts done on those? ?

Start with a 3-day a week split. then move to a four day a week. And change up the split, don’t just do full body for the next 4 months..

It’s all in the powerhowse challenge man. If you want to build lean muscle, that’s the program you should be doing: http://www.thepowerhowsechallenge.com

Hey Leonard, glad you found the site man, and thanks for that!
I use them sparingly. I like them for some movements – swings mainly – but prefer a dumbbell or a barbell. They’re great for grip strength, as you mentioned. Love using them for farmer’s walks.

What’s your fitness goal?

Keep the sets consistent for the most part. You can structure your sets so many ways…
8,6,4,6,8 – to get heavy and medium reps.

But with the one’s I’m talking about, keep those rep ranges. The tempos will make the sets much more difficult, and none of them will truly be heavy sets.

Yes! It’s great for an ectomorph to do this stuff. Get on the powerhowse challenge too man, we do a lot of rep and cadence variation: http://www.thepowerhowsechallenge.com – it’s a great program for an ectomorph (helped me gain 32 lbs of lean muscle in 32 weeks).