[Louis Schuler]

Hi,

Regardless of the weight, I personally use a belt when I feel that my lower back needs the support. So for me on heavy back exercices and heavy leg exercices, usually on my top set.

For a heavy squat, I would definitely use one. You don’t want the lower back to be the limiting factor.

I have a few belts, a cheap nylon one and a heavy duty, much thicker one. It offers more support. For heavy squats, I would definitely go with that type of belt.

Hope this helps

[Louis Schuler]

Considering you have no particular weak points, the idea is to hit every push muscle in the session.
For push: a compound chest movement, a shoulder press and a dip, working the chest, shoulders and triceps respectively, will hit all three push muscles: a lot of front delt in an low incline dumbbell press, a lot of chest in the dip although it’s a tricep movement etc… On top of that you would hit isolation work. For example a chest fly, cable lateral raises, overhead tricep extensions… where you will focus more on internal cues and pushing blood through the muscle, as opposed to focusing on progressive overload (the approach for the first movements).
I write this through watching JP’s videos, this isn’t me inventing anything.

Cliff notes:
Get all your compounds done at the beginning of the session (for each push muscle) then go on to the isolation work.
For compounds: focus on progressive overload while still using the intended muscles of course (JP calls this accuracy).
For your isolation work: focus fully on the muscle that is meant to be worked, the weight isn’t as important here.

Hope this helps