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TRAINING GOAL: MAXIMUM STRENGTH Goal: Train the nervous system to recruit more muscle fibers • • • • • Focus on heavy

weights (80% of 1RM or more !ow re"s (1#$ !ong rest intervals between sets (% minutes or more &'('R train to failure )ycle har*er an* easier wor+outs , either: o -o heavy. light. an* me*ium wor+outs each wee+ o /r buil* stea*ily from easy to har* wor+outs for several wee+s. then bac+ off some an* start again 0sually train the whole bo*y at every wor+out

TRAINING GOAL: MORE MUSCLE
Goal: ?timulate metabolic "rocesses that buil* muscles by *amaging the muscles. letting them rebuil*. an* ma5imi@ing testosteroneAgrowth hormone while minimi@ing cortisol • • • • • • • • Bigh volume of wor+ with mo*erate weights (CD$#8$% of 1RM Mo*erate re"s "er set (D#1$. an* es"ecially 8#1= ?hort to mo*erate rest intervals between sets (%0#E0 sec /ccasionally go to failure on the last set of some e5ercises (i*eally. training to failure shoul* be cycle* 'm"hasi@e com"oun*. multi#4oint e5ercises Fnclu*e su"ersetsAlong setsAset e5tensions for muscle burn 9ee" whole wor+out C>$ minutes long Training sche*ules an* s"lits: o :eginner (G1 yr e5" : full bo*y wor+outs. % *aysAw+ o Fnterme*iate (1#= yrs e5" : = or %#way s"lit. >#$ *aysAw+ o 1*vance* (%H yrs e5" : $ or D#way s"lit. $#D *aysAw+

1""ly the 2% to $3 rule: • )hoose %#$ com"oun*. multi#4oint e5ercises • -o %#$ sets of each • -o %#$ re"s "er set • Rest %#$ minutes between sets • Train %#$ *ays "er wee+ '61M7!' 8/R9/0T: :arbell s;uat :ench "ress -ea*lift Rest % min after each set< Finish with a core circuit , = 5 >0 sec each: 7lan+ ?i*e bri*ges :ir**og %5$ %5$ %5$

'61M7!' :'GF&&'R 7R/GR1M: 1lternate wor+outs 1 I : three *ays "er wee+< Rest 1 minute between su"ersets< 8or+out 1: 11< ?;uats or leg "ress , % 5 10. 8. D 1=< !eg curls (machine or stability ball , % 5 10. 8. D :1< !ow incline bench "ress , % 5 10. 8. D :=< Row (any +in* , % 5 10. 8. D )1< :ice"s curls (barbell. 'J curl. or -: , = 5 8#1= )=< Trice"s e5tensions (s+ull crushers , = 5 8#1= 8or+out :K 11< Military "ress , % 5 10. 8. D 1=< 7ullu"s or "ull*owns , % 5 ma5 goo* re"s or % 5 10.8.D :1< -i"s , % 5 ma5 goo* re"s :=< )hinu"s , % 5 ma5 goo* re"s )1< -ea*lifts , % 5 $

)=< Banging +nee raises . % 5 ma5 goo* re"s .