One Exercise Per Muscle Group

10 Sets of 3 Reps [For Strength]

Multiple sets of 3 reps is a great way to add strength and increase density without adding a lot of
size to the muscle. f you are after strength ! size" simply use a weight that forces you to get
closer to failure each set.
#ic$ a weight you could press for roughly %&' reps and use that weight on all 10 sets.
Stop at 3 reps e(en though you could do more.
Rest one minute )etween sets" )ut increase the rest if you feel any sign of fatigue.
*im to get 3 reps for all 10 sets.
10 Sets of 10 Reps [For Size]
+his is a pretty common rep and set range for size. +his isn,t the )est thing for strength" )ut will
shoc$ the hec$ out of a stu))orn muscle group. tried this last wee$ on incline dum))ell presses
-t a)solutely smo$ed my chest. ,ll tell you that story in a sec" )ut first here is how to do this
set and rep setup.
#ic$ a weight you can lift 1% times and use that weight on all 10 sets.
Stop at 10 reps.
Rest one minute )etween each set-do ./+ increase the rest period no matter how fatigued the
muscles are feeling.
*im for 10 reps on all 10 sets 0gets hard at the end1.
Compound Exercise Overload Technique
2et,s say you want to focus on )ench press.
#ic$ a weight you can do for '&3 reps and do 3 reps.
Rest for 40 seconds" then do another 3 reps.
Repeat until you are una)le to get 3 reps.
.ow remo(e 10 pounds off the )ar and do 3 reps.
Rest for 40 seconds" then do another 3 reps.
Repeat until you are una)le to get 3 reps.
5ontinue on in this fashion for 40 minutes.
.ote6 /n 7ay 1 it will )e 40 minutes. 7ay 4 is 4% minutes 0using %&40 pounds more than 7ay 11.
7ay 3 is 30 minutes 0using %&40 pounds more than 7ay 41. 7ay 8 is 3% minutes 0using %&40
pounds more than 7ay 31. 7ay % is 80 minutes 0using the same weight you used on 7ay 11.
Rest" .utrition" /ther *cti(ities" etc.
9ou will try to $eep all other acti(ities to a minimum during this time. +hat means no cardio" no
a)s" no sports" etc. +ry to a(oid anything that is physically demanding during this wee$. .ic$
puts it )est-
:;e don,t want to confuse the )ody with any other stimulus:.
9ou also want to eat * 2/+ during these % days. +here is an e<ceptional amount of muscle fi)er
)rea$down and you will need some additional nutrients. 9ou will also want to drin$ a lot of water
to ma<imize muscle growth.
=nd each set )efore failure. Stop at 4 reps if the 3rd rep is going to )e a struggle-then reduce
the weight on the ne<t set. *fter your final set" when the time is up-rest 4 minutes then do one
final set with as many reps as you can at that weight you ended with. 9ou should )e a)le to get
%&> reps.