Heavy squat stand-ups are one of the simplest things you can do to gain confidence in your squat and add more pounds on the bar.
Let's walk through the Week 1 workout for bench press. After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.
When I see a program that says three sets of eight reps?
That's the stupidest fucking thing ever. If it doesn't have a specific percentage based on a specific max, it's useless. That's the hallmark of someone who doesn't understand basic programming.
Some programs have no progression from one day to the other. Another unique feature is that final balls-out set in each workout. You don't have to go beyond the prescribed reps if you don't feel like it, but there are real benefits to doing so.
I've always thought of doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle, and character. Yes, that last set is the one that puts hair on your chest, but the system doesn't work without the sets that precede it.
I tried cutting those out but I got smaller and weaker. There might be only one really hard set, but the other sets are still quality work. My favorites are strength-training staples like chin-ups, dips, lunges, and back extensions. But don't go ape-shit with supplemental exercises.
They should complement the training, not detract from it. You must have a very strong reason for doing an exercise. If you don't, scrap it and move on.
There are a number of ways to do assistance work: Boring But Big my version of a hypertrophy programThe Triumvirate shown belowand my favorite, I'm Not Doing Jack Shit, named for those times when you only have time to hit the PR in your key lift and leave. People laugh and call me lazy, while they twit around in their three-hour workout making zero progress.The Weight Of The Nation Community added an event.
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