It’s beauty is in it’s simplicity.
The basic premise of what to do:
– 100 reps per lift
– (each 3rd micro-block drop the volume by 30-60%, if needed)
– Set a minimum rep limit, there is no max rep limit
– Have the following lifts (Main, Secondary, Accessory)
– Utilise a Legs, Push, Pull rotation
– Train 3 out of every 5 days
– Rest as needed
– Add load as needed
– You warm up sets are included in your 100 reps
A couple of options:
Main – Trap Bar DL
Secondary – Arm Over Arm Sled Pull
Accessory – Curl
Starting to get the idea?
There is nothing special about this style of training, it is simply a simple guideline that sets out some basics and has one thing that a lot of people miss.
Or you could call it a time specific focus, meaning the 100 total sessions, training 3/5 days will take you well in through a decent part of the year and if like many you’ve not been that consistent with your training before then you will see results just because of sticking at it.
As with anything this will take commitment, however that’s the point.
You don’t have to try this, and I don’t think many will because these days we lack the long term dedication to a cause.
Just an observation.
By the way, I’m doing the above because I needed to break my hair of low reps.
I made it a public announcement too, simply because it will keep me in line.
I can understand that most people will turn round and say the classic things such as “It does’t matter what others think” blah blah blah.
That’s bollocks, I can tell you that for nothing.
We do care and anyone who says differently is more than likely someone who cares far more than others, they just want to hide behind a wall.
That however is a topic for another day.
If you have yet to set your goal, be sure to set a time frame and also make yourself accountable by telling people your intentions.