Interesting training article by Kyle Arsenault over at T Nation. I think I need to give this a try!
Here’s what you need to know…
• This method uses high intensities, greater volume, and involves working close to muscular failure.
• Determine your 5-6RM for one of the big lifts. Then do as many sets as necessary for you to hit a total of 25 reps. In addition to allowing you to work close to failure on each set, the system allows for auto-regulation.
• Once the total amount of reps is completed, you’ll do a drop set where you immediately drop the resistance by 5-10% and complete one more set close to failure.
When it comes to making strength and size gains, a training program that utilizes higher intensities (percent of RM), a greater overall volume, and a closer proximity to muscular failure produces superior results. The issue with this approach is the increased risk of injury and burnout, as well as the consistent mental toughness and discipline it takes to continuously complete these sessions. Over time, crushing 8-10 sets of singles or triples or consistently smashing through a 5×5 routine will take its toll.
While de-load weeks have their place, I’m suggesting we find a way to complete the bulk of our training using a system that not only uses a higher intensity and volume, but also matches our physical and mental preparedness for that day. That’s where this new method comes in.[Read More]