For this program, the weight used is heavier and the reps are lower, in the 6-8 range. That is the goal, but using the heavier weight sometimes, especially on a second set it is not uncommon to completely fail on only the 5th rep instead. Of course that means the focus of that next workout becomes keeping the weight the same but increasing the reps – particularly on the second set.
Rest and nutrition are just as important as the workouts themselves, if not more important to continually make forward progress. Even just one more rep IS forward progress. I find these workouts take a lot out of me and also increase my appetite a bit too.
When choosing a weight for each exercise my thought process is to pick a weight that is heavy enough that it will be an all-out battle to get into the rep range I want. I don’t want to play it safe and be able to do two sets of 6-8 reps. I want to choose a weight that is just a bit heavier than that so I am going all out for each rep. My form and control has to be consistent. I want to be in total control of the weight, but using every ounce of energy and effort to move the weight through a full range of motion.
One final note on the sets of this cycle. Most exercises are designed for 2 sets, sometimes only 1, but as I have mentioned in other program posts, we do several warm-up sets leading up to those 2 all-out work sets. Each set ends when either the muscles completely fail on the positive, and or negative portion of the rep, or when the form is compromised. We don’t want to risk injury once the form fails.
Day 1: Chest, Shoulders, Triceps
Decline barbell bench press 2 x 6-8 reps
Incline Dumbbell press 1-2 sets x 6-8 reps
Seated Military Press 1-2 sets x 6-8 reps
Triceps Pushdowns 2 x 6-8 reps
Day 2: Back, Biceps
Reverse grip barbell rows 2 x 6-8 reps
Pull ups 2 x 6-8 reps
Barbell shrugs 2 x 6-8 reps
Barbell Bicep Curls 2 x 6-8 reps
Day 3: Legs
Squats 2 x 6-8 reps
Lying Leg Curls 2 x 6-8 reps