Trains forearms first, with real work landing on lats, traps, core.
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Hold, don't count reps.
Isometric hold — prescribed by duration and grip quality, not rep tempo.
Dead hang from the bar, shoulders active not slack. Time the set.
Measured directly for this movement.
Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.