| All reps on all exercises will
be performed in the 3-5 rep range. When you can perform more than 5
reps it is time to increase the weight. Rep speed is 10 seconds
positive and 5 seconds negative.
On all pushing movements stop just short of locking out and begin the
negative motion with a smooth turnaround. It is ok to pause in the
contracted position on pulling movements for a second or two. When you
reach positive failure on all movements keep trying to move the
resistance for 10 to 15 more seconds.
Rest from 4 to 10 days in
between workouts. (Check out the article called The Dose-Response
Relationship to Exercise by M. Doug McGuff, MD on Mentzer site
mikementzer.com)
Workout 1
- Squats
- Dips
- Pull Downs or Chins
- Shrugs
Rest 4-10 days.
Workout 2
- Squats
- Dips
- Pull Downs or Chins
- Shrugs
Rest 4-10 days.
Workout 3
- Deadlifts
- Overhead Press or Incline Press
- One Arm DB Rows
- Curls Optional
(Abdominal work is also optional on
workout days)
Repeat the cycle.
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