The Peak Strength Principle

For Natural Lifters

Mark Sherwood
www.precisionpointtraining.com
Copyright © 2017 by Mark Sherwood
The Peak Strength Principle: For Natural Lifters
By Mark Sherwood

The author and publisher of the information in this book are not responsible
in any manner for physical harm or damages that may occur in response to
following the instructions presented in this material. As with any exercise
program, a doctor’s approval should be obtained before engaging in exercise.
 Table of Contents
Introduction
Chapter 1: What is the Peak Strength Principle?
Chapter 2: Program Your Body Correctly
Chapter 3: Optimum Effort is Key
Chapter 4: The Optimum Level of Effort for a Set
Chapter 5: Optimum Number of Sets
Chapter 6: High Density Training and Dynamic Speed Training
Chapter 7: Testing For Peak Strength with a Test Set
Chapter 8: Training Adjustments After Testing
Chapter 9: A Mild Drop in Strength is to be Expected for Test Sets
Chapter 10: Peak Strength with Mini Sets and Speed Training
Chapter 11: Training Frequency
Chapter 12: Altering Training Frequency for Maximum Results
Chapter 13: Altering Training Frequency for Bodybuilders
Chapter 14: Two Important Concepts for Progression
Chapter 15: Progression Strategies
Chapter 16: Limit Rep Progression
Chapter 17: Micro-loading Plus Load and Hold Progression
Chapter 18: Three Points of Progression
Chapter 19: Linear Periodization and Other Options
Chapter 20: Putting It Into Practice
About the Author
Additional Resources
 Introduction

While you are reading this book, there are lifters and bodybuilders who are
doing a workout. An hour from now, some of them will still be working the
same muscle group. They will start out strong, but in their zeal to make their
muscles grow bigger or stronger, they will finish weak; and in many cases,
much weaker than when they started. This makes it hard to recover from
workouts. To avoid this problem, The Peak Strength Principle is designed
specifically to make it as easy as possible to recover.
Let me give you an illustration; the less money you take out of a bank
account, the less you need to put back in to increase your account. It is easier
for your bank account to recover from a small with-drawl than to recover from
a big with-drawl. This same concept can be applied to strength training. If you
want to make it easy to recover, don’t make a big with-drawl. You can do a
workout that is demanding enough to stimulate an increase in strength while
finishing strong instead of weak. Recovering your strength for the next
workout will be much easier if avoid losing it in the first place.
The peak strength principle is based upon training while you are at a peak
level of strength instead of a weak level of strength. There are many successful
lifters and athletes who already practice this. When they sense their strength is
about to diminish, they either get out of the gym, or they start training a
different muscle group. Why? Because they have learned that if you want to
get strong, you train while you are strong. They warm up to a peak level of
strength, and they quit before they start getting weaker.
The concept behind the peak strength principle is fairly simple; program
your body to remain as close as possible to peak strength both during and
between workouts. When your body improves at managing the level of
strength demanded from your workouts, you can slightly increase your training
load to reprogram your body to maintain a higher level of strength. Don’t send
your body a mixed message by allowing it fluctuate up and down in strength
with workouts that make you substantially weaker before you finally regain
enough strength to do another workout. Let your body know that you want it to
lift strong, stay strong, and grow strong.
 While the Peak Strength Principle is not exclusively for natural lifters, it is
especially relevant to natural lifters because they don’t have the added
advantage of anabolic aids to help them recover from workouts. The ability to
recover from workouts becomes increasingly important as a lifter keeps
becoming stronger. The reason for this is because the increases in strength will
allow him to place increasingly greater training loads upon his body. As
training loads keep on increasing, recovery between workouts becomes more
challenging. The Peak Strength Principle addresses this issue by making it as
easy as possible to recover from increasingly heavier workouts. This is one of
the keys to continued progress which is what makes the Peak Strength
Principle so powerful. The rest of this book is dedicated to the explanation of
this principle along with instructions that show you how to apply it for best
results.
 Chapter 1
What is the Peak Strength Principle?

You may be asking yourself, “What is the Peak Strength Principle?” The
basic concept behind the Peak Strength Principle can be summed up with
two statements:
1. Stay as close to peak strength as possible during workouts.
2. Stay as close to peak strength as possible between workouts.
Notice that The Peak Strength Principle is not based on a peaking phase in a
training cycle. A peaking phase can be incorporated into The Peak Strength
Principle, but the principle is based on a lifter being able to maintain a state
where they remain close to full strength on an ongoing basis. When using the
Peak Strength Principle, your goal is to be at full strength as much as possible
while avoiding fluctuations in strength.
You can still periodize your workouts by working up to a heavier weights to
hit a peak while using the Peak Strength Principle. Even are aiming for a peak,
the immediate goal is still to stay as strong as possible both during and in
between workouts. In other words, avoid repeating sets to the point where your
strength declines, and avoid a noticeably weakened state between workouts.
Stay as near to peak strength as possible.
You won’t be able to always stay at an absolute peak in strength, but the goal
is to minimize fluctuations in strength. It is likely that you will not be at an
absolute peak in strength when you first get out of bed in the morning. If you
have had a stressful day at work and haven’t eaten for several hours, your
strength will not be at a peak. No one can always stay freshly rested, hydrated,
fed, and fully warmed up to work out. These factors will cause mild
fluctuations in strength. The mild fluctuations will always exist, but you want
to minimize the larger fluctuations in strength that result from training past the
point of being at full strength.
 Chapter 2
Program Your Body Correctly

When using the Peak Strength Principle, you will program your body to stay
at full strength. At the same time, you will provide training conditions that will
cause strength gains to be the most reasonable choice for your body to make.
Your body will only grow stronger if is programmed to perceive that growing
stronger will create a benefit. If your body sees no benefit in gaining strength
from your workouts, it won’t. The training conditions that you create will
determine how your body decides to manage a training stress. There are three
ways that your body can decide to manage a training stress:
1. The first way that your body can manage a lifting stress is to gain strength in
order to provide the benefit of helping you to lift the weights with greater ease
and less stress.
2. The second way your body can manage a lifting stress occurs if you start out
with the right level of training stress. From there, you can gradually increase
the weight of your lifts over weeks, months, or years. Under these
circumstances, your body will become stronger. It does so to provide you with
the benefit of keeping the additions of weight from becoming harder and
harder to lift.
3. The third way that your body can manage a lifting stress occurs when your
body is overwhelmed with a training load that it can’t manage with enough
ease. In this case, your body doesn’t want to gain strength. Why would it want
to gain strength and allow you to use an even greater training load when it is
already overwhelmed with the training load you have been using? Your body
sees no benefit in gaining strength under these conditions, so it doesn’t.
The first two conditions discussed occur when a training stress is sufficient
yet manageable enough to leave room for adaptation. A manageable training
stress is one that leaves your body with enough recovery power to adapt
beyond its current strength capacity. The third condition listed does not allow
this to happen. It occurs when your body has enough recovery power to
maintain your current training capacities, but not enough to increase them.
 Workouts that create a training stress that is both sufficient yet manageable
are a key factor in programming your body to want to gain strength. It
basically comes down to the application of an optimal level of training effort.
Since this is central to achieving success with the Peak Strength Principle, it
will be outlined in the next chapter.
 Chapter 3
Optimum Effort is Key

A lock generally has a combination that includes several numbers that are
used to open it. If just one of the numbers is off, the lock doesn’t open. The
same thing can happen when utilizing the Peak Strength Principle; if one of the
training factors that contributes to success is left out, the effectiveness of the
rest of the training factors are at risk of being nullified. The basic overriding
factor is that training must be hard enough to stimulate strength without being
so hard that peak strength cannot be maintained during and in between
workouts. With this is mind, the following four factors must be considered in
order for the Peak Strength Principle to be properly executed:
Optimum level of Effort for Each Set
Repeat reps as long as you can maintain a steady-even rep pace during a
set.
Stop a set when you can longer maintain the same rep pace.
Optimum Number of Sets
Repeat sets as long as you can fully recover your strength before doing
another set.
 Stop repeating sets when you can no longer recover your strength before
doing another set.
Optimum Training Frequency
Experiment to find out how often you need to workout in order to gain
strength.
If you don’t work out often enough, you won’t gain strength.
If you work out too often, you won’t gain strength.
Progression
Progression is based on training in agreement with the goals that your
body is trying to accomplish when it gains strength. The first goal your
body is trying to accomplish when it becomes stronger is to make it easier
to lift a heavy weight. The second goal is to keep small additions of weight
from becoming harder and harder to lift when they are gradually added
over time. These two goals form the basis for two basic methods of
progression.
The first method that can be used for progression is to repeat the same
workouts (or the same series of different workouts) until they become
easier. When the workouts become easy enough, it is an indication that you
have gained strength and can add weight. If you always do as many reps as
possible, workouts never become easier, so this is never done.
A second method of progression is to gradually apply additions of
weight to a specific level of effort that is both sufficient yet manageable.
Your body will gain strength to keep the additions of weight from
becoming harder and harder to lift. This does not work if the training stress
is excessive or too difficult to manage to begin with. This is why excessive
training stresses are deliberately avoided.
Don’t Leave Anything Out
The combination of these four training factors is critical for your long term
success. Because of this, the rest of the chapters of this book will provide the
essential details for understanding each training factor.
 Chapter 4
The Optimum Level of Effort for a Set

Sam has just started weight training. He has found that if he pushes himself
to do as many reps as possible for a couple of sets per exercise, he will gain
strength. He keeps his rep range between six to ten reps and can count on
adding five pounds to each basic lift every week or two. But after six months
of training, the strength gains stop. Sam tries to push a little harder, but it’s
hard to push any harder because he is already doing as many reps as possible
for each set. He tries adding more sets but it only makes it harder to recover.
Sam has hit a plateau.
If you are new to strength training, it is perfectly fine to use Sam’s strategy
of doing as many reps as possible for a couple sets of each exercise. This
strategy often helps you make the fastest progress possible when you first
begin to train. However, once it stops working, pushing harder and doing more
may not be the answer. Instead of thinking in terms of harder, try thinking in
terms of better. There is a better way that consists of an optimum amount of
effort instead of a greater amount of effort.
Once you’re stuck at the same strength level, the limit rep and the marker
rep form the two general guidelines for knowing how hard to push a set.
The Limit Rep
When doing a set of multiple reps, you have the ability to maintain a steady-
even rep pace for a while. The last rep that you can perform while using a
steady-even rep pace is your limit rep, as it shows the limit of reps you can
perform before encountering a slower rep pace. The limit rep should be used as
a stopping point for your sets. For example, John can do a maximum of eight
reps using a steady-even rep pace with 150 pounds, so he should stop at his
eighth rep.
The Marker Rep
You can also push one rep beyond your limit rep to the next rep, which I
refer to as the marker rep. It is referred to as the marker rep because it marks
the first rep that starts to slow down in speed compared to the previous
reps of the set. Remember that John could maintain a steady-even rep pace for
a maximum of eight reps with 150 pounds. If he pushes to the ninth rep, it will
be his marker rep. It will either be slower than the previous eight reps, or he
will need to pause longer before doing the ninth rep in order to gather his
strength to apply sufficient force into the lift.
Stopping at your limit rep or your marker rep is significantly different than
pushing to do as many reps as possible. You may have the ability to do twelve
to fourteen reps if you squeeze out as many reps as possible, but if a steady-
even rep pace can only be maintained for ten of those reps, then stop at the
tenth rep (unless you push one rep farther to your marker rep).
The bottom line is to stop your set at either your limit rep or your marker
rep. When monitoring your rep pace, you may notice a very slight decrease in
rep speed early in the set, but you should look for a noticeable decrease in the
rate at which you repeat reps instead of a slight decrease in rep pace. The
ability to identify the noticeable decrease in rep pace forms the basis for
knowing how to stop at either the limit rep or the marker rep.
When using the Peak Strength Principle, it is important to stay strong, even
while doing a set. This is why training to failure is avoided. The point at which
your rep pace starts to slow down is a marker that indicates a sudden decrease
in strength during the set. Usually this is because your creatine phosphate
energy system has reached its capacity to release energy at a rapid rate. The
lactate system will then start to dominate as the chief provider of fuel for
muscle contractions. Slow, weak muscle contractions indicate that your set is
quickly headed in the opposite direction of training at peak strength. Of course
you will always be weaker at the end of a set than at the start. This is ok as
long as you can recover back to full strength before doing the next set.
 Chapter 5
Optimum Number of Sets

Of all the information written in this book, doing the optimum number
of sets is the most important factor in properly utilizing The Peak
Strength Principle. The basic concept for determining how many sets you
should do for a muscle group or exercise is simple when doing full sets. A full
set is a set in which you push all the way to your limit rep or marker rep. When
doing full sets of an exercise, use the following guideline for determining how
many sets to do:
After completing a full set, you must be able to fully recover your
strength before you do the next full set! If you have given yourself five to
seven minutes of rest, but you are still not able to recover to the point of
being at full strength again, don’t do any more sets or exercises for the
muscle group you have been working!
Using The Same Weight for Each Set
Knowing whether or not you are at peak strength from one set to the next is
simple if you use the same weight for each set. We can look at an example of
Jack’s squat workout to understand this. Jack starts with three easy warm up
sets to begin his squat workout. Once he has warmed up, he begins repeating
sets with 185 pounds. His goal is to do as many even paced-reps as possible for
each set, and he will stop when he reaches his limit rep. Look closely at Jack’s
squat workout which is listed below, and see if you can identify how many sets
Jack can do at peak strength:
Set 1: 10 even-paced reps with 185 pounds
Set 2: 10 even-paced reps with 185 pounds
Set 3: 10 even-paced reps with 185 pounds
Set 4: 9 even-paced reps with 185 pounds
Notice that when Jack reaches his fourth set, he can no longer do ten even-
paced reps as he could when performing his first three sets. His fourth set ends
with only nine even-paced reps. The inability to do as many reps shows that
Jack is no longer at peak strength for his fourth set. When Jack repeats
workouts, he finds that he can normally do three sets at peak strength, but he
falls below peak strength on his fourth set. This is an indicator that Jack’s
capacity for sets at peak strength is three sets. He will eliminate doing the
fourth set because he is not at peak strength for his fourth set.
When Changing Weight For Each Set
The fact that Jack can do three sets at peak strength when using the same
weight is very important because it sets up a guideline for knowing how many
sets he can do at full strength when changing weights or exercises from set to
set. For example, Jack may want to do the following squat workout:
Set 1: 10 reps with 185 pounds
Set 2: 8 reps with 205 pounds
Set 3: 5 reps with 225 pounds
When changing the weight for each set, Jack can’t compare sets to gauge his
strength. The number of reps are different for each set. Without the ability to
see if he can keep doing the same number of reps from set to set, he can’t
gauge his strength. This makes it hard to know whether or not he is at peak
strength from set to set. However, he can use the information that he has
already gained when using the same weight for each set. He learned that he can
maintain peak strength for three sets. This information will generally transfer
to a workout where he changes the weight for each set. For the most part,
Jack’s capacity for remaining at peak strength will still be three sets when
changing the weight from set to set.
Changing Exercises for Each Set
The same principle would apply if Jack did the following workout where he
changes exercises for each set:
Set 1: Squat for 8 reps with 205 pounds
Set 2: hack squats for 8 reps with 180 pounds
Set 3: leg press for 8 reps with 300 pounds
Notice that when Jack does different exercises for each set, he still does a
total of three sets for his legs. This is because he knows his legs have the
capacity for three sets at peak strength. His previous experience when using the
same weight and reps for each exercise has shown him this.
Experience
When diagnosing whether or not you are at peak strength for any given set,
it helps to have a lot of experience to draw from. It is possible that someone
never tests for how many sets they can do at peak strength by using the same
weight and exercise from set to set. However, they may have enough
experience to know how many reps they should be able to do with a given
weight if they are at peak strength.
General Capacity: Two to Three Sets
Most people are going to have the capacity to do two to three sets at peak
strength. A smaller percentage may have the ability to do four or more sets at
peak strength, and some may only have the capacity to do one. Each person
should do the number of sets that fits their own peak strength capacity.
 Chapter 6
High Density Training and Dynamic Speed Training

There are various types of training that can complicate the matter of
determining whether or not a lifter is still at peak strength when finishing a
workout. One example would be those who prefer to use training density
techniques. Another example would be those who use mini sets of only a few
reps when doing dynamic speed training. When using these techniques, a lifter
doesn’t always do a full set, instead, he will stop short of completing a full set
for some or all of his sets. Those who use these techniques will have a more
difficult time determining whether or not they are at peak strength.
One type of training that I just referred to is training density. Don’t confuse
the term “training density,” with “training intensity.” Bodybuilders often use
the term “training intensity” in reference to pushing sets hard by doing as many
reps as possible. The term “training density” is different as it refers to
condensing several sets into a short time period with rapid paced training.
Common high density training schemes consist of eight sets of eight reps,
eight sets of six reps, and six sets of six reps. The training pace is very rapid
with short rests between sets that generally consist of only fifteen to thirty
seconds. With this type of training, the same amount of weight is generally
used for each set. If six to eight sets are done with very short rest times
between sets, the first few sets are usually easy and are not full sets. However,
by the time you reach the last couple sets, the training can be very taxing.
Vince Gironda was an outstanding bodybuilder during the 1950’s and
1960’s. He was also a prominent trainer of bodybuilders and movie stars in the
1950’s – 1990’s. He was famous for advocating rapid paced high density
workouts. This method produced great results in many of his students.
However, what must be considered with high density training is that the rapid
pace from one set to the next makes it impossible to fully recover between sets.
This is what actually makes it effective because the training effect is based on
the rapid accumulation of both workload and muscular fatigue. Even when
doing this type of training, you can still use The Peak Strength Principle.
 Let’s look at Tony as an example of a lifter who is doing a high density
bench press workout. The workout will consist of eight sets of eight reps with
short rests of fifteen to twenty seconds between sets. The standard time in
which he must complete this routine is four to five minutes. Tony will be using
the same weight for every set. He will need to use a light weight as it is
impossible to use heavy weights when doing eight sets of eight reps at a rapid
pace. Tony rips through the routine in five minutes. The first few sets seemed
very easy, but the pace at which he completed 64 total reps was so fast that
heavy fatigue set in by the last couple of sets. As a result, he experienced an
obvious decline in strength by his last rep. Is this contrary to the Peak Strength
Principle? Not necessarily.
The key to The Peak Strength Principle is the measure of how strong you are
when given sufficient time to recover to do a test set. We’ll imagine that Tony
rests for seven minutes after doing eight sets of eight reps. He then does a test
set to test his strength level. Tony finds that he is still near peak strength for his
test set. Since this is the case, he is working out within the boundaries of the
Peak Strength Principle. If this were not the case, and Tony found that he was
substantially below peak strength for his test set, it means he overdid it with his
training. Performing a test set to test for peak strength will be explained in the
next chapter.
 Chapter 7
Testing For Peak Strength with a Test Set

When finishing a high density training routine for a given muscle group, you
can test your strength level with a test set. This will determine whether or not
you have recovered back to peak strength. There are three ways to do a test set:
The first is to try a heavy lift that is 85% to 90% of your single rep max. I
would highly recommend doing this on a weight training machine that
resembles the exercise you have been doing. In other words, if you have been
doing bench presses, use a chest press machine. If you have been doing squats,
use a leg press machine. The reason for using a machine is that you may be
more fatigued than you realize and it would be dangerous if you were using
free weights and failed to get the weight up.
My advice is to do some very easy warm up sets and then perform one rep
with 85% to 90% of your single rep max, before you even start your
workout! Your goal is to get a feel for what it feels like to lift this weight when
you are at full strength. This is like a pretest and the weight should feel heavy,
but not so heavy that you must struggle to lift it. If you must struggle to lift the
weight for your pretest, you are using too much weight and should decrease it
to the point where you can lift it without struggle. After the pretest, then do
your regular workout of eight sets of eight reps, or whatever set and rep
scheme you are doing.
 After completing the workout, rest the muscle group that you have been
working for seven minutes. Then do your test set consisting of one rep using
85% to 90% of your single rep max. The weight should feel similar to your
pretest lift that you did before you did your workout. If you are fatigued to the
point where you have to struggle to complete the lift, you pushed your workout
too hard to recover back to peak strength. This would be especially true if you
lacked the strength to complete the test set lift. On the other hand, if you can
complete the lift without struggle, you are still near peak strength. Since this
method requires the use of very heavy weights, you may prefer a couple of
other procedures for performing a test set.
A second method that can be used to perform a test set is to use the
maximum weight that you know from past experience will permit ten even-
paced reps at peak strength. If you make it to nine or ten reps for your test set,
you are within the boundaries of peak strength, however, if you find that you
are limited to eight or less even-paced reps, you are below peak strength.
A third method for using a test set is to do ten reps using about 60% to 65%
of your single rep max, which is a weight that you can normally do for ten reps
without struggle. Once again, you must either do a pretest with ten reps using
60% to 65%, or you must simply know from past experience what the set feels
like when you are at peak strength. If you find that it is much harder than
normal to do ten reps with 60% to 65%, you are not at peak strength; however,
if the ten reps feel nearly as easy as they normally do, you are close to peak
strength. The advantage of this last method is that you don’t have to push
yourself as hard as you would if you were using the heavier weight for the
previous test set method. The benefit of not pushing yourself as much is that
the test set won’t be as likely to drive you below peak strength.
 Chapter 8
Training Adjustments After Testing

At this point, you may be wondering what you should do if you perform a
test set and find that you have fallen way below peak strength. For example,
we’ll imagine that you have completed eight sets of eight reps. After resting
seven minutes, you do a test set and find that your strength level has
plummeted. If you have fallen substantially below peak strength, you have two
options for adjusting your training to fit within the boundaries of peak strength
training:
The first option for adjusting your training is to keep using the same amount
of weight but do less sets. If you were doing eight sets, your goal is to cut back
on the number of sets until you find the number that allows you to recover
back to peak strength for your test set.
The second approach is to continue to do eight sets of eight reps, but use
less weight. Keep adjusting the weight in your workouts until you find the
amount that allows you to be near peak strength when doing a test set after
seven minutes.
Backing off in weight or sets may cause you to feel like you are cheating. I
have come to believe the opposite is true. When you have to push too hard in
order to use a heavier weight or do more sets, you are cheating in terms of your
true ability to train at peak strength. You are also cheating yourself out of
results.
Assuming you experiment enough, you will be able to determine the amount
of sets and weight that will allow you to recover back to peak strength. Once
this has been accomplished, you don’t need to keep doing test sets at the end of
every workout. Doing so will add to your workload and cause you to fall below
peak strength.
 Chapter 9
A Mild Drop in Strength is to be Expected for Test
Sets

Peak strength is something that you want to maintain during a workout.

However, you may be at peak strength during your entire workout and end up a
little below peak strength when you finish. This is ok. For example, we’ll say
that Bill can do two sets at peak strength, but he is usually weaker on his third
set. Since he is weaker for his third set, he avoids it and only does two sets in
order to stay at peak strength while training. This shows that Bill can do two
sets at full strength, but he will be slightly weaker after doing them. It is also
the reason he avoids doing a third set, because he knows he is no longer at
peak strength after doing two sets. This is ok because all of his training was
done at peak strength. He may be a little weaker after finishing, but it will be a
mild dip in strength. This mild dip will challenge his body to eventually gain
enough strength to finish the workout without suffering the slight decrease in
strength.
Why do I bring up this last point about being slightly weaker when you
finish training? Because if you are using the training density approach, and you
find that you are slightly weaker when you do your test set, it is to be expected.
If you are slightly weaker when doing your test set, this means that you are
within one rep of what you can normally do when you are at peak strength. For
example, we’ll assume you can normally do ten even-paced reps at peak
strength. After doing eight sets of eight reps, you can only manage nine even-
paced reps for your test set. The slight loss of strength is to be expected.
However, if you can only manage eight or less even-paced reps, it indicates
that the workout took you too far below peak strength. Make adjustments if
this happens. Keep adjusting until you can complete your workout close to
peak strength.
 Chapter 10
Peak Strength with Mini Sets and Speed Training

Many powerlifters utilize dynamic speed training as a part of their workouts.

When using this approach, only a few explosive reps are done for each set. I
refer to these brief sets as mini sets. Powerlifters often do eight to ten sets of
three reps with moderate to moderately light weights. They could do fifteen or
more reps, but they stop at three reps per set in order to maintain maximum
explosiveness on every set. If you use this method, your reps won’t decrease in
number if you begin to weaken. Your chief indicator of growing weaker will be
a decrease in rep speed. A decrease in rep speed is an indicator that you are
weakening and should stop.
If you are not sure if your rep speed is holding out from one set to the next,
rest for seven minutes after completing your last set of three reps and then do a
test set. The test set will let you know whether or not you are close to peak
strength.
 Chapter 11
Training Frequency

The information that has been presented so far will help you master your
ability to identify how many sets you can perform at peak strength. The next
challenge is to find a training frequency that is appropriate for your own
physiology. Training frequency refers to how often you train a specific lift or a
muscle group. Top lifters who use the Peak Strength Principle vary greatly in
terms of how often they train a specific lift or muscle group.
Andrey Malanichev is a world class powerlifter who stays pretty close to
peak strength during his workouts. He only trains the squat, deadlift, and bench
press once per week. Training a basic exercise only once per week with one
heavy work set is often referred to as minimalist training. This is a valid option
for those who respond well to it. At the other extreme are the high frequency
and squat every day programs. High frequency training has led to accelerated
progress for many lifters who have tried it. Some lifters succeed with high
frequency training and others succeed with low frequency training. I believe it
is hard to predetermine the best training frequency for yourself without
experimenting.
 Avoid the idea of a fixed training frequency that should apply to everyone
and all types of training. Your training frequency will be greatly influenced by
how hard and how long you train. If you do tons of sets and train to failure on
most of your sets, it will take longer to recover. When using the Peak Strength
Principle, you won’t be training to failure. In addition, you will not have the
capacity to do a lot of sets and remain at full strength. Because of this, the
workouts are not overly long or highly taxing. This being the case, you may be
able to work out more often and still recover.
If you use the peak strength principle for the first time, it may require you to
stop your workout much earlier than what you are accustomed to. When this
happens, you may feel as though the workout was inadequate because it didn’t
supply enough sets to stimulate strength or muscle growth. If this is the case,
the way to increase the amount of training stimulus is to work out more often
instead of sacrificing the peak strength principle by working out longer.
My suggestion is to start with the training frequency that you have already
been using and combine it with the peak strength principle. If you feel as
though the workouts just aren’t hard enough, add on one workout per week for
each muscle group. If it still doesn’t seem like enough, add on another workout
and keep experimenting until you find a training frequency that works in
conjunction with the peak strength principle. It is also possible that you need to
cut back on the number of training days for best results, or that you need to
utilize different training frequencies for different exercises and muscle groups.
It is common for lifters to bench press more often than they squat or deadlift
because the bench press is less taxing. Don’t get fixated on a certain training
frequency just because it is popular or your favorite lifter uses it; do what
works best for you.
Some may wonder whether it is better to train your whole body each time
you work out, or to train different body parts in different workouts. The best
method is the one that gives you the most success. Be open to experimenting
with both methods and stick with the one that works the best.
 Chapter 12
Altering Training Frequency for Maximum Results

Perhaps you have already been training with weights for a significant length
of time. If so, you may have ideas about training that have been ingrained into
your mind. Sometimes these ideas make it difficult to make positive changes
that are compatible with the Peak Strength Principle. For instance, you may
have come from a background where you only train one lift per workout. If
you are bound to this idea, it will make it hard to experiment with high
frequency training. The reason is because high frequency training requires that
you perform each lift four or more times per week. This will make it
impossible to only do one lift per workout unless you work out multiple times
per day. The bottom line is that it helps to have an open mind about changing
your training frequency if want to get the most out of the Peak Strength
Principle.
Another mindset that you may have a hard time altering is in regard to how
you schedule your assistance exercises. For example, if you do a bench press
workout, you may feel that you must include some triceps and deltoid
exercises. These exercises are generally done after benching in order to assist
your bench strength. This is not a problem if you can stay at peak strength
when doing the bench press plus assistance exercises. However, if you can’t
stay at peak strength when doing that much work, it may be better to take a
different approach. For example, a lifter may normally do flat bench presses
and follow them with dumbbell incline presses. After doing both exercises, he
may find that he is no longer at peak strength. One solution is to do flat
benches on one day, and dumbbell incline presses the next day. He can still
give himself two rest days before doing another bench day. The following is an
example:
Monday: Flat bench for 3 sets of 8 reps.
Tuesday: Dumbbell incline press for 6 sets of 6 reps.
Friday: Work up to just one heavy set of 5 reps for bench press followed by
triceps work.
 In this last example of bench press work, the lifter only works up to one
heavy set of the bench presses on Friday. This allows him to also hit his triceps
and still be at peak strength when he finishes. These are the type of
adjustments that can easily be made to include assistance exercises without
falling below peak strength.
 Chapter 13
Altering Training Frequency for Bodybuilders

In my experience, powerlifters are pretty good about staying fairly close to

peak strength within a workout. On the other hand, bodybuilders are notorious
for training themselves into a weakened state. They feel they need a lot of
training volume to maximize their muscle mass. They also like to do a lot of
different exercises to develop every aspect of each muscle. The peak strength
principle can still be used in conjunction with a fairly high training volume that
includes a lot of different exercises. However, it takes a different mindset in
regard to how a workout schedule should be structured over the course of a
given week.
Most bodybuilders (and lifters) think in terms of even spacing between
workouts for the same body part. For example,
Mondays and Thursdays: Work chest, delts, and triceps
Tuesdays and Fridays: Work back and biceps
Wednesdays and Saturdays: Work legs and abs
 In the example listed, a bodybuilder will only work each body part two times
per week, and the workouts will be evenly spaced. Since only two workouts
are done each week for each body part, bodybuilders will often try to squeeze
in as many sets and exercises as possible into each workout. They often do
three to four different exercises for each muscle group. Four to five sets are
often done for each exercise. The end result is a workout consisting of 12-20
sets for each muscle group. When doing this many sets, a substantial
percentage of bodybuilders will find themselves below peak strength by the
end of their workout.
Instead of training a muscle into a severely weakened state, an alternative
approach is to work a muscle group with shorter workouts at peak strength.
When doing this, recovery between workouts is much faster. It becomes
possible to work a muscle three days in a row with a different exercise each
day. The muscle group is then rested on the fourth and fifth day. It will then be
worked again on the sixth day with the seventh day off. I will give an example
of this shortly.
You may find that when you stop your workout while you are still at peak
strength, you feel as though you have barely worked out. Because of this, you
can work the same muscle group the very next day and even a third
consecutive day. However, after working a specific muscle group several days
in a row, you may reach a point where you sense the muscle group needs a rest.
This is why you would work a muscle group several days in a row and then
rest it for two or three days when using the peak strength principle. The
concept is simple, keep working a muscle group on consecutive days until it
needs a rest. You can then rest the muscle group as many days as necessary
before working it again. The following is an example of a schedule that a
bodybuilder can use when applying this concept:
Mon -- Tues – Wed – Sat: Work chest, shoulders and triceps
Wed – Thurs – Fri – Mon: Work back, biceps and abs
Thurs – Fri – Sat – Tues: Work legs (quads, hamstrings and calves)
You must be sensitive to how your body responds. You can always stick with
the training frequency that you started with as long as it is working. However,
you have nothing to lose by experimenting if your current training frequency is
unproductive. If you decide to increase your training frequency, it is important
to gradually work your way into it instead of suddenly jumping into it. This
means if you are currently training each muscle group twice per week, don’t
immediately switch to six days per week. You would be better off by starting
with a switch to three times per week. If your body is handling the change
without any problem, you can keep on increasing the amount of workout days
per week, as long as each increase proves to be productive. On the other hand,
if you need to cut back on training frequency at some point, do so.
If you haven’t been using the Peak Strength Principle, and you start to use
it, there’s a good chance that you will need to adjust your training frequency
for best results. If you don’t repeat workouts often enough, or you repeat them
too often, you won’t gain strength. You must find a training frequency that
works well with your own recovery rate.
 Chapter 14
Two Important Concepts for Progression

At this point, you should understand how to determine three basics factors
when using the Peak Strength Principle. First, you should understand how hard
to push each set. Second, you should know how to find your capacity for the
number of sets you can do at peak strength. Third, you should understand your
options in regard to training frequency. The last important factor that
contributes to consistent progress is the knowledge of how and when to add
weight. This is based on knowing the two goals that your body is trying to
accomplish when it gains strength. These two goals are explained below:
1. When your body gets stronger, it is trying to make it easier for you to lift a
weight that is difficult to lift. If you keep adding weight when you get stronger,
your body tries to accomplish the next goal:
2. When weight is gradually added to a lift over time, your body gains strength
to keep additions of weight from becoming harder to lift. This assumes that
you start with a weight that is moderately difficult to lift as opposed to
extremely difficult to lift.
If you want to make as much progress as possible, it makes sense to
formulate a strategy for progression that is in agreement with the goals that
your body is trying to accomplish when it gains strength. How do you do this?
First, you must allow the same weights to become easier to lift as you gain
strength. The opposite of this would be to immediately make your workouts
harder as soon as you gain strength. This is usually done by immediately
adding weight, reps, or sets. It is better to let the same weight, reps, and sets
become easier for a while.
Second, when adding weight, you start with a moderately hard training stress
that limits the amount of effort according to two criteria:
The first being that you stop a set when a steady-even rep pace can no longer
be maintained;
The second being that you limit the number of sets to training only as long
as you are at peak strength.
 From this level of effort, add weight to your lifts little by little. Do not start
out by training to failure and trying to add to it, or by doing tons of sets and
trying to add to it. It is better to start with the given criteria of a moderately
hard training stress. From that point, gradually add fairly small increments of
weight and your body will gain strength to keep the additions of weight from
becoming harder and harder to lift.
Most People Do the Opposite
At this point, I must tell you that most people who are truly ambitious will
do the opposite of the advice I just gave. In other words, they will immediately
add weight as soon as they gain strength. They will keep trying to make their
training harder instead of allowing time for the same weights and reps to
become easier. They will train as hard as possible by training to failure or by
doing tons of sets. From that point, they will try to keep adding on weight or
reps. And guess what? It will work, which is why so many lifters do it. But it
will only work for a while, which is why so many lifters get stuck.
No one can deny that lifters gain strength in spite of exceeding their limits of
using an even rep pace and staying at peak strength. However, this will only
prove to be successful as long as a lifter has a substantial surplus of recovery
power. This surplus of recovery power must be greater than the demand of the
workouts. Unfortunately, this surplus gets used up more and more as a lifter
gains strength and places greater and greater training loads on his body.
Eventually, the demand of the workload grows to the point where the surplus
of recovery power is maxed out. When this happens, training with too much
effort backfires and strength gains stop. From this point on, controlled effort is
necessary. In addition, progression must proceed in a manner that is in
agreement with the reasons as to why the body wants to gain strength. As you
continue reading, several training strategies will be discussed that can help you
accomplish this.
 Chapter 15
Progression Strategies

Simple but Effective

The first progression strategy that can be used in conjunction with the Peak
Strength Principle is staggeringly simple, but highly effective. In spite of its
effectiveness, it is extremely contrary to the way most people think in regard to
getting stronger. This is unfortunate, because it works much better than a lot of
the complicated training methods that lifters cling to. The method is based on
pushing each set until you reach your marker rep. Sets are only repeated as
long as you are at peak strength. The same workouts are repeated with the
same weights, same reps, and same exercises. As workouts are repeated, the
marker rep starts to become easier. When it becomes easy enough, weight is
added. I refer to this method of progression as “marker rep transition training.”
A more detailed explanation is needed.
Mark Rep Transition Training
In chapter four on “Optimum Level of Effort for a Set,” I explained the marker
rep. I defined it as the first rep that starts to slow down after you can no longer
maintain a steady-even rep pace during a set. For example, Jake can bench
press eight reps while using a steady-even rep pace with 185 pounds. His ninth
rep marks the point at which his rep pace slows down. This is his marker rep.
Any time Jake benches with 185 pounds in future workouts, he will stop when
he reaches his ninth rep (his marker rep). The marker rep produces sufficient
intensity to stimulate an increase of strength. Eventually the workout will get
easier and the slowness of the marker rep will fade more and more until it
vanishes. Jake’s marker rep will eventually transition into an even-paced rep.
He will not need to slow down on the last rep of the set. Once this transition
has occurred, Jake will add five pounds of weight and repeat the marker rep
transition process.
The time it takes for a slower marker rep to transition into a rep that can be
done without slowing down will vary. It may only take a week or less for a
beginner. It will take eight to twelve weeks for those who have been lifting for
several years. You may think that this is a pitifully slow rate of gain, but no one
on earth gains quickly forever. The truth is that most people eventually quit
gaining at all if they have been lifting for a long time. For those who have been
lifting for many years, slow gains are better than no gains. Progress will tend to
be faster or slower according to how long you have been training. Whether fast
progress or slow progress, marker rep transition training will help you to make
progress if it is properly applied.
When I initially tried marker rep transition training, it was contrary to much
of what I had been taught. I had been taught to train to failure, to frequently
change the weight, reps, and exercises. The standard recovery time between
workouts for the same muscle group was always forty eight to seventy two
hours. When I tried marker rep transition training, I stopped short of failure, I
never changed my workouts, and I trained my whole body six days per week!
It should have never worked according to my previous way of thinking, but
after about eight workouts, the weights started getting easier to lift. Eventually
the slowness of the marker rep faded and I added weight and started the
process of marker rep transition training again. In spite of the simplicity and
sameness of this strategy, it worked better than many of the complicated
schemes I had tried.
Clarification
Even through marker rep transition training can be applied in a very simple
manner, you can also use it in conjunction with variation. This is where I need
to clarify a few points in regard to marker rep transition training. The first
point is that you don’t have to use the same amount of weight on every set
within a workout. You can vary the weight from set to set within a workout as
long as you stop when you hit your marker rep for each set. I did this with what
I refer to as the 6-15 workout. This workout is done by doing a few easy warm
up sets and two work sets. The first work set consists of six reps, and the
second work set consists of fifteen reps. The sets of six and fifteen reps were
done for the squat, bench press, lat pull down, curls, and triceps extensions.
When doing the first set of the 6-15 workout, I stopped when I reached my
marker rep on my sixth rep. For the second set (at least three minutes later), I
decreased the weight and stopped when I reached my marker rep on my
fifteenth rep. I only did two total sets per exercise because that was my
workload capacity for staying at peak strength. I found that I could work out
from four to six days per week when I carefully controlled the amount of effort
by stopping at my marker rep, and only trained as long as I was at peak
strength. You may have a different workload capacity and may be able to do
more or less sets at peak strength. You may also respond better to a different
training frequency than I used.
Another clarification is that you can use a cycle consisting of different
workouts when using marker rep transition training. If it is a short cycle of
three weeks or less, you can keep repeating the same cycle until the marker
reps throughout the cycle become easier before adding weight. If it is a long
cycle, you still need to include some exercises that are occasionally repeated
with the same amount of weight throughout the cycle. Without doing this, you
won’t have a repeatable marker rep that can transition from a slower marker
rep into an even-paced rep.
 Chapter 16
Limit Rep Progression

Limit rep progression is almost the same as marker rep transition training.
The main difference is that you stop your set one rep earlier and avoid doing a
marker rep. You only repeat reps until you reach the limit of reps that you can
perform using a steady-even rep pace.
When using limit rep progression, you repeat workouts (or a workout cycle)
until they become easier. You then add weight and evaluate whether or not you
can still do the same number of reps while maintaining a steady-even rep pace.
For example, you may feel like it is becoming easier to bench press 200
pounds for eight even-paced reps. If so, you can add five pounds to evaluate
whether or not you can still do eight even-pace reps with 205 pounds. If you
can still do all eight reps using a steady-even rep pace with 205 pounds, keep
using it until it becomes easy enough to add weight again. If you can’t make
eight even-paced reps with 205 pounds, go back to 200 pounds. Keep using it
until it becomes easy enough to add weight without sacrificing the number of
even-paced reps you can do.
When using limit rep progression, the training is slightly easier than marker
rep training because you stop one rep earlier within a set. This may enable
you to add an extra set and stay at peak strength. It may also require that
you up your training frequency to provide enough stimulation to grow stronger.
Everyone must adjust their training according to how their body is responding.
Notice that when using limit rep progression and marker rep transition
training, the basic strategy is almost the same. You push just hard enough to
gain strength until the workouts get easier. Allowing the same workouts (or
workout cycle) to become easier is the key to this type of progression.
 Chapter 17
Micro-loading Plus Load and Hold Progression

The limit rep progression method works especially well with micro-loading.
All this means is that instead of occasionally adding five to ten pounds to your
lifts, you will frequently add a pound or less to your lifts. The small additions
of weight can be added as often as every workout or once per week. The only
difficult part about using this system is obtaining micro weight plates to put on
your barbell. These can usually be found online for Olympic barbells by typing
the words, “micro weights,” into a search engine. It’s harder to find micro
weights for standard barbells that are one inch in diameter, but you can obtain
washers with a one inch hole from a store called Fastenal. You can also order
them online at https://www.fastenal.com. It takes approximately six USS
washers with a hole that is one inch in diameter to equal a pound.
Once again, the critical element that will make micro-loading work is to start
out at the right level of effort. You must stay within the limit of reps that you
can perform using a steady-even rep pace. From there, you add onto your
poundages little by little. If you start out by doing as many reps as you possibly
can, it will be hard to add on little by little, even though you are only adding on
a pound or less at a time.
When adding on to the right level of effort, your body will want to get
stronger to keep the added weight from becoming harder and harder to lift. If
you happen to add weight at a rate that is faster than your ability to gain
strength, you will eventually merge into your marker rep. Of course your last
rep will start to slow down when this happens. Stop adding weight if this
happens and use the marker rep transition method. Stick with the same weight
until the marker rep vanishes and transitions into a rep that can be done at the
same speed as the previous reps in the set. I refer to this approach as the Load
and Hold Method. The idea is first to load by adding a pound or less to your
lifts every workout or every week. As you continue to add weight to the same
amount of reps, the reps may become harder to the point where the last rep of
each set starts to slow down. This is when you hold at the same weight until
you gain enough strength for the slower marker rep speed to fade and vanish.
When the marker rep vanishes, you can start micro-loading again.
 Chapter 18
Three Points of Progression

The three points of progression method is based on using three consecutive

workouts to progress through three different points of intensity within a set.
There are two ways that this can be done: The first method of progression can
be accomplished by adding reps to the same weight, the second method is to
progress by adding weight while using the same amount of reps. I will start by
explaining how to progress by adding reps to the same weight.
When using the three points of progression method by increasing reps, you
will use the following guidelines for each point (or each level) of intensity:
1st point of intensity
For your first workout, you will start at a specific intensity level that is one
rep short of your limit rep. This is one rep short of the maximum number of
reps that you can perform using a steady-even rep pace. For example, if you
can perform a maximum of eleven reps using a steady-even rep pace, you
would do your first workout with only ten reps.
2nd point of intensity
For your second workout, you will add on one more rep, which will be
eleven reps in this example. Eleven reps is the maximum number of reps you
can perform using a steady-even rep pace.
3rd point of intensity
You will add on one more rep in your third workout, which would bring you
up to twelve reps in this example. Your twelfth rep should be a marker rep that
is a little slower than the previous reps.
Repeat the Workouts
After completing the three workouts consisting of ten, eleven, and twelve
reps, you will repeat the three workouts again. Your goal is to eventually gain
enough strength to improve to the point where your rep pace never slows down
at the third level of intensity, which is the workout with twelve reps. An
important point to consider is that you may find you can do an extra set
while staying at peak strength when working at the first point of intensity
that is one rep short of your limit rep.
I recommend progressing by adding reps when using weights that permit ten
or more reps. In contrast, I do not recommend trying to progress by adding reps
when using heavy weights that permit less than ten reps. When using heavier
weights that only permit eight or less reps, I recommend adding weight. Three
different amounts of weight will form three points of intensity. The reps will be
kept the same. Once again, the key is to start out with the right amount of
weight and add to it in the next two workouts. To illustrate how this works,
we’ll imagine that Bill is doing sets with eight reps. In order to plan his
workouts, Bill must already know how much weight he can use in order to hit
his limit rep on his eighth rep. With this knowledge, Bill will plan three
workouts as follows:
1st point of intensity
His first workout should be done with a weight that is two to three percent
lighter than the weight he can use for his limit rep when doing eight reps.
2nd point of intensity
Bill’s second workout should be done with the exact weight that he can use
when hitting his limit rep on his eighth rep.
3rd point of intensity
Bill’s third workout should be done with a weight that is two to three percent
heavier than the weight he can use for eight even-paced reps. This means the
third workout will push Bill all the way to his marker rep, and his eighth rep
will be slower than the others. However, this should not occur during his first
two workouts. An example of three consecutive workouts using the three
points of progression method is shown below for the squat:
3 points of intensity with 8 reps
2 or 3 sets x 8 reps @ 255 pounds = 1st point of intensity
2 or 3 sets x 8 reps @ 260 pounds = 2nd point of intensity
2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
Progress by Repeating three Workouts
 When using this method, Bill has options for how he can continue to
progress. The first option is to keep repeating the same three progressively
heavier workouts with eight reps. Eventually he will be able to make it through
all eight reps without slowing down his rep pace when doing the third workout
with the heaviest weight. The other options will be discussed in the next
chapter.
 Chapter 19
Linear Periodization and Other Options

Bill wants to start training cycle by progressing through three points of

intensity with eight reps. This will be done with three progressively heavier
workouts with eight reps. He will then move on to three progressively heavier
workouts with five reps. His cycle with finish with three progressively heavier
workouts with three reps. The use of three different points of intensity for all
three rep ranges will require a total of nine workouts. This is similar to linear
periodization with a very measured level of effort for each workout.
The key to progressing through a series of workouts in a productive manner
is to start and finish each rep range with the right level of effort. An example of
progressing from eight reps to three reps over the course of nine workouts is
shown below for the squat. If you squat three times per week, the whole cycle
of nine workouts would take three weeks. The more often you work out, the
shorter the cycle will take, and the less often you work out, the longer the cycle
will take. The number of sets listed are simply examples and should be
adjusted to fit your capacity for how many sets you can do at peak strength.
The 9 Workout Squat Progression
3 points of intensity (3 progressively heavier workouts) with 8 reps
 2 or 3 sets x 8 reps @ 255 pounds = 1st point of intensity
2 or 3 sets x 8 reps @ 260 pounds = 2nd point of intensity
2 or 3 sets x 8 reps @ 265 pounds = 3rd point of intensity
3 points of intensity (3 progressively heavier workouts) with 5 reps
2 or 3 sets x 5 reps @ 275 pounds = 1st point of intensity
2 or 3 sets x 5 reps @ 280 pounds = 2nd point of intensity
2 or 3 sets x 5 reps @ 285 pounds = 3rd point of intensity
3 points of intensity (3 progressively heavier workouts) with 3 reps
2 or 3 sets x 3 reps @ 290 pounds = 1st point of intensity
2 or 3 sets x 3 reps @ 295 pounds = 2nd point of intensity
2 or 3 sets x 3 reps @ 300 pounds = 3rd point of intensity
Adjustments
When implementing a training cycle or any training method, it is important
to assess how your body is responding in order to determine whether or not
adjustments need to be made. For example, the routine that was just listed
suggested two or three sets. You may have a peak strength capacity of four,
five, or just one set. You may also find that you can perform more sets and still
stay at peak strength when doing the workouts at the first point of intensity.
Finding the right level of intensity for each workout may take a little time.
You may not get it exactly right the first time through. It is possible that you
reach the third point of intensity and fail to even be able to reach the number of
reps you are shooting for. If this happens, you may be starting your three points
with too much weight. The other possibility is that you are increasing the
weight by too much from one workout to the next. If you run in to these
problems, adjust until you are working at the right level of intensity. To review,
your first point of intensity is just under your limit rep, your second point of
intensity should be right at your limit rep, and your third level of intensity
should be at your marker rep.
Variations
You can easily adapt the 9 Workouts Progression into a nine week
progression. Do this by staying at each point of intensity for a week instead of
a single workout. The whole 9 Workout Progression would then take nine
weeks instead of nine workouts (unless you only do the workout once per
week, in which case it would take nine weeks to do nine workouts).
You could also repeat the three workouts listed at eight reps over and over
until the marker rep with eight reps fades as you gain strength. At that point
you could move to the three workouts at five reps and repeat them until the
marker rep at five reps transitions into an even-paced rep. The same procedure
could be repeated with the workouts with three reps. This last strategy would
be similar to a block training concept.
 Chapter 20
Putting It Into Practice

If you have read through this book, you can see that The Peak Strength
Principle can be used within the context of a vast number of training options.
The starting point is to use the right amount of training intensity in your
workouts. Combine this with doing your best to remain at peak strength as
much as possible while working out and recovering between workouts. The
fact that you lose very little strength between workouts makes it easy to
recover. This is an essential key to success for natural lifting because natural
lifters don’t have the luxury of taking anabolic pharmaceuticals to enhance
recovery after exhausting workouts.
It is possible that popular training philosophies have conditioned you to use
training principles that are contrary to the Peak Strength Principle. If so,
there’s a good chance that you will keep trying to shock your body with more
severe types of training. This often works for a short time, but it can also stop
working after a short time. The Peak Strength Principle is not a three to six
week strategy that gives you a quick burst of strength and then quits working.
It is a long term strategy that is designed to help you keep gaining for a long
time. If you take the time to learn how to apply the Peak Strength Principle
according to the capacities of your own body, you will make progress, and you
will keep making progress. It is my hope that these principles add to your
knowledge and bring you a step closer to achieving your goals. I wish you
much success in all of your pursuits and the best of training.
 About the Author
Mark Sherwood is a long time fitness enthusiast who has pursued weight
training and other fitness activities for over thirty years. His educational and
professional background include a B.S. degree as an exercise specialist in
physical education from the University of Wisconsin Madison, and positions as
a fitness instructor and physical education teacher.
One of Mark’s passions is to distinguish between strength training concepts
that are consistently effective as opposed to those that are effective for a short
time period. Through his education, research, and personal trial and error, he
has endeavored to gain the necessary knowledge to share effective training
strategies with those who desire to maximize their training results.
Mark resides with his family in Southern California. For more training
resources from Mark, you can visit www.precisionpointtraining.com. In
addition, the next page contains a list of more books on strength training that
Mark has authored.
 Additional Resources
Beginning Strength Training
High Frequency Strength Training
Overcoming Strength Training Plateaus
Rest-Pause Training
Strength Training Capacity
Strength Training Thresholds
Strength to the Max
The 1 x 100 Challenge
All books listed can be found at the following link:
http://www.precisionpointtraining.com/precision-point-training-books/