Q:

A: The best exercises for developing the lateral head of the triceps are probably the following:

1) 10-degree decline close-grip bench presses*
2) V-bar dips
3) Overhead rope pulley extensions

*Keep the elbows under the bar.

A good superset to make your lateral triceps heads grow would be overhead rope pulley extensions (4x6-8 reps on a 4110 tempo) supersetted with 10-degree decline close grip bench presses (4x6-8 reps on a 3210 tempo).

Rest only two minutes between supersets, but expect to drop the weight 5-10% every superset. If you suspect your fiber make-up is predominantly fast-twitch, drop the reps to 4-6 and increase the rest interval to three minutes.

Q:

A: You appear to suffer from the "all show and no go" syndrome. You're probably able to do plenty of reps at a high percentage of your 1RM. You're someone who can, for a variety of reasons, hypertrophy lower threshold motor units. You may also have the gene for muscle growth that's evident in about 8 of the top 22 IFBB pros.

If low reps bring about pain, you're not destined to be strong, just big and non-functional—like my ex-mother-in-law. Of course, if bodybuilding is your main goal, you really shouldn't worry too much about it. Most guys would be happy to at least be able to get big!

Q:

A: In deadlifts and in power cleans, the quads, glutes, and hamstrings are the prime movers. Hence, these movements are typically done on leg day. Back day is usually designed to train all the muscles of the upper back which are lateral to the muscles that extend the spine (i.e. erector spinae), laterally rotate it (i.e. multi-fidi), and laterally bend it (i.e. quadratus lumborum).

In other words, there's really no reason to change your split.

Q:

A: Sure, otherwise you might slip into a catabolic state all night. Having the drink will also help you sleep better. You may want to gulp down three or four capsules of ZMA to help you reach an even more restful sleep (in addition to making sure your body's making all the testosterone it's supposed to).

Q:

A: It's apparent that you have a very firm grasp of the obvious. Maybe you can also answer this one: What is the color of Napoleon's white horse?

Q:

A: Read Ellington Darden's latest book, "Strident Striated Serratus in Eight Weeks." It contains all the information you'll need.

All kidding aside, for the serratus anterior to show prominently, your body fat levels have to be below a genuine 6%. Look at the pictures of the Kosovo refugees if you don't believe me. Of course, I'm assuming you're not talking about the serratus posterior, which is covered by many muscle groups.

Secondly, there's no definitive serratus movement, as the inferior fibers have a different function than the superior fibers.

The inferior fibers are responsible for drawing the scapula downward while the superior fibers rotate the scapula, raising the point of the shoulder as in full flexion and abduction of the arm.

Therefore, if you wanted to completely hypertrophy the serratus anterior muscle, you'd need to do overhead presses and pullover exercises.

Q:

A: For those of you who didn't read the original article in Testosterone Issue 1, the nervous system is the forgotten component of bodybuilding, and training with maximal weights targets this area by improving the link between the central nervous system and the muscular system. This is what German exercise physiologists refer to as intra-muscular training. By using this method, the trainee will learn to access a greater percentage of motor units in a given cross-section of muscle tissue.

With that said, yes, you could use the same loading parameters on other body parts, but you couldn't train at that intensity for more than three weeks without going back to slightly higher reps for another three weeks.

Of course, you could start your workout with a maximal weights loading parameters scheme and finish off with hypertrophy work. Here's an example for quads:

A) Back squats on a 5110 tempo, resting four minutes between sets
1x3
1x2
1x1
1x3
1x2
1x1

Then, superset B1 with B2:

B1) Barbell hack squats
3x6-8 reps on a 3020 tempo

B2) Barbell lunges
3x6-8 reps on a 30X0 tempo

Rest two minutes between supersets.