The addition of muscle will help build strength; the pursuit of raw strength using a volume of reps will help you build muscle. Your main goal will be to get every bodypart from head to toe as strong as possible.
Quad SetsYou will begin each workout with quad sets, which are simply heavy 4 reps sets.
During your first workout, start with a weight that easily allows you to perform 4 sets x 4 reps. When your 4th rep feels comfortable and manageable, add 5 pounds to the bar the next time you perform it.
Don’t worry if you are unable to hit 4 reps on every set after adding weight. Try to improve the following week.
Deload WeeksThere are no planned deloads. If your body feels beat up, drop the weight used by 30% and take an easy week.
Progression of WeightFor non-quad exercises, use the same weight for each set of a given exercise. When you can perform all the reps as listed, add weight to that exercise.
Training SplitYou will be training 3 days per week. Here is a sample split:
- Monday – Squat Day
- Wednesday – Bench Day
- Friday – Deadlit Day