Training Frequency: Because this is such an intense program, it'll take you longer to recover. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps. Triceps kickbacks and leg extensions are definitely out squats and bench presses are definitely in. Therefore, select exercises that recruit a lot of muscle mass. Number of Exercises: One, and only one, exercise per body part should be performed. For movements such as curls and triceps extensions, use a 3-0-2 tempo. Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. This is very important, as it becomes tempting to lengthen the rest time as you fatigue. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. Here are a few more guidelines to ensure optimal progress:
When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.
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