Press through your forearms and lift your hips up and back, creating an inverted V shape with your body. Hold a weight over your chest.
Some popular choices are: Starting Stength Stronglifts 5 x 5 etc.
More stress is put on the shoulders by stopping half way than by going full ROM.
So I feel the same is true with the protein quotient.
I may run a higher calorie surplus for a few months and add a light arm only day in place of a rest day.
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