The single rep loading wave is a four-week loading cycle that is designed to help you peak for heavy single rep lifting. The cycle is based on poundages that are calculated as percentages of your single rep max for each…
Some lifters like simplicity and sameness, while others prefer complexity and frequent change. For those who prefer simplicity, I recommend The 6-15 Workout. You can learn the details of this workout by clicking here. For those who prefer complexity, I…
Systematic progression is one of the keys to experiencing sustained progress in weight training. This is especially true if you have been lifting for a year or more. In the early stages of training, you may find it easy to…
Heavy single reps will kill you if you do them on a high frequency basis. In contrast, you may find that relaxed single reps with moderate weights will condition you and strengthen you if you do them on a high…
If you ever choose to use cluster sets in your training, you can pyramid your cluster sets. For those who are not familiar with the use of cluster sets, they are basically done by breaking up a set into a…
For those who don’t want to use heavy weights, but want to get a training effect that is similar to what would be experience if heavy weights were used, you can try a technique called pre-exhaust single reps. At my…
The use of five reps per set can be used for building both strength and muscle size. Strength Training If your primary goal is to build strength, I suggest doing three sets of five reps while using about 80% of…
Many lifters vary the intensity of their workouts throughout a week of training, or they vary the intensity of their training throughout a longer training cycle consisting of weeks or months. There are several approaches that can be used in…
One of my favorite ways to apply precision point training to periodization is to use marker set training. There are a couple forms of marker set training, but the one that I will be discussing in this article is based…
One of the most popular weight training methods is to pyramid poundages by starting an exercise with light weights and high reps for the first set. The poundages are then increased while the reps are decreased from set to set.…
