Training  Goal:  MAXIMUM  STRENGTH

Principles and Techniques:

1.  Train the nervous system to recruit more muscle fibers
2.  Maximize force/tension while minimizing fatigue

• Focus on heavy weights in compound, multi-joint exercises
• Low reps per set (1-5)
• Long rest intervals between heavy sets (3 minutes or more)
• NEVER train to failure!
• Use a system for steady progression and cycle harder and easier workouts

As a general guideline, apply the “3 to 5” rule:

• 3-5 exercises per workout
• 3-5 sets of each exercise
• 3-5 reps per set (occasionally working down to 1-2 reps)
• 3-5 minutes of rest between heavy sets

EXAMPLE PROGRAM: Alternate workouts A & B 3 days/wk

WORKOUT A:
                                                                   
1. Squats
2. Bench Press                                                           
3. Rows - Chest-Supported, Seated Cable, or Barbell Rows                       
4. Suitcase Deadlift - DB or Barbell – 2 sets of 5 reps per side

WORKOUT B:

1. Barbell Overhead Press                                               
2. Pullup, Assisted Pullup, or Pulldown                        
3. Deadlift – do 5 sets of 5, 4, 3, 2, 1 reps (increase weight each set)           
4. Tension Plank – 2-3 sets, build up to 30 sec +

Sets, Reps, Weights, and Progression:

• Start with a work weight you can do ~8 reps with (= your 8RM)
• Do 4-5 work sets of 5 (except where it says otherwise above)
• Add 5 lbs (2.5 lbs/side) to each exercise every workout
• When you can't make all 5 reps in all sets, drop down to 3 work sets of 3 reps and continue increasing by 5 pounds per workout
• When you can't make all 3 reps in all sets, drop down to 2-3 work sets of 2 reps and continue increasing by 5 pounds per workout
• When you can’t get 2 reps per set, retest your 8RM and start over, or switch to another routine

Rest Intervals:

• Start with 1-2 minutes rest between sets
• As the weights get heavier, increase rest intervals to 3-5 minutes between sets

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