There is no such thing as "firming and toning." There is only stronger and weaker.

On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.

Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.

Your ideal body weight as an ectomorph at 6' 0" will be 214.378 lbs. There. Happy? And if you lose or gain a pound, I will have you killed. It is important to be ideal.

An adult male weighs at least 200 pounds

Stronger people are harder to kill

Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've ‘exercised.