I've been doing a 6-week program:
First 2 weeks......4 sets (I do 5, first 4 must meet rep requirements though) of 10 reps, 60% 1RM, 60 seconds between sets.
Second 2 weeks......4 sets (same 5 total sets but goal is meeting reps on 4) of 8 reps, 70% 1RM, 75 seconds between sets.
Third 2 weeks......5 sets of 5 (must meet reps on all 5) with 80% of 1RM, 90 seconds between sets.
Then you add a few pounds to your 1RM, recalculate your working weight percentages, and start over again.
I might use the rest-pause as a "filler week" in-between each 6 week evolution.
11C2P '83-'87
Airborne Infantry
F**k China!
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