#strength.

Act as a Hypertrophy Scientist. Optimize my training for maximum muscle growth. 1. Define 'Mechanical Tension' vs. 'Metabolic Stress'. 2. Suggest the ideal 'Weekly Volume' per muscle group for my level. 3. Explain 'Proxy to Failure' and why RPE 8-9 is the sweet spot. 4. Provide a 'Progressive Overload' strategy for the next 4 weeks. 5. Nutrition tips for 'Leaning Bulking'.

Act as a Powerlifting Coach. Help me design a 12-week periodized program for [Squat/Bench/Deadlift]. 1. Divide the plan into a Hypertrophy block, Strength block, and Peaking block. 2. Calculate percentages based on my 1RM (One Rep Max) of [Weights]. 3. Define the 'Deload' weeks. 4. Suggest accessory movements to address my specific weakness: [Weakness, e.g., lockout or bottom of lift].