Target heart rate

max heart rate = (220 - age)

“The target heart rate method is a simple formula: take 220 and minus your age. Then take that number and multiply it by .75 - .85, which will give you your percentages of 75% – 85% of your Max. HR.”

See: http://www.bodybuilding.com/fun/mike1.htm

Warmup sets

See: http://corw.in/warmup/

Bench

Jennifer Thompson video: http://www.youtube.com/watch?v=34XRmd3a8_0

Metabolism

See: Substrates (exrx.net)

Deloads on a cut

See: Link (facebook.com)

Conditioning with 5/3/1

See: 531 and Bodybuilding (jimwendler.com)