You will find that the number of sets you achieve will depend on what muscle group is being worked, and even how you’re feeling on any given day. You will continue to repeat the 80 lbs lift after a minute rest for as many sets as it takes for you to fail to reach 5 reps. Note that there is no set number of sets. For example, we’ll use a 100 lbs lift for nice even numbers. For rest periods, I used a full five minutes after my first set, three minutes after my second, and then one minute after the third and all subsequent sets. Pavel suggests using only the Deadlift and the Press for this program, but I’ve had good success using this program with less frequency per muscle group but with a barbell exercise for each muscle group. This workout provides the heavy lifting that will make you very strong, while providing the volume necessary for hypertrophy (increases in muscle size). Lower the weight to 80% of the first sets weight and continue to do 5 rep sets for as many sets as you can until you fail to reach 5 reps with good form.Perform a second set with 90% of the first weight for another 5 reps.
0 Comments
Leave a Reply. |