Variations in Training with 8 to 10 Sets of 3 to 5 Reps I have written many times that I believe the best form of training—at least, when it comes to building boatloads of both massive size and serious strength—is high-set, low-rep training. If someone is starting out with this method of lifting, I generally advise 8 to 10 sets of 3 to 5 reps. The reps are low enough to build strength—if you want to be really strong and powerful, then it’s essential to do most of your training with 5 reps or lower. For instance, in my recent Go Heavy or Go Home essay, I discussed Pavel Tsatsouline’s 7 “Russian rules” of strength training. And rule #2 is “you must limit your reps to 5.” But to build muscle mass, you need (along with the low reps) a volume high enough to generate a hypertrophic response. That’s where the (relatively) high sets come in. To paraphrase Pavel again: “If you get a pump with heavy weights, you’ll get b...
In the Footsteps of Legends - Part 6: Upper Leg Training Golden Era Training Secrets, Tips, Techniques, Methods, and Workouts for Building Massive, Symmetrical, and Defined Thigh Muscles We have reached the 6th, and penultimate, part of my on-going series on the training methods and workouts of the golden era bodybuilders, the champions of the ‘70s and ‘80s. Although not necessary, it would be helpful to read the other parts before you delve into this one. At the very least, read the first two parts, which cover the “overall” golden era methodologies (though Part 2 also covers shoulder training). If you’re interested, here are the links: Part One - Overview of golden era training Part Two - Methods not discussed in part one along with shoulder training Part Three - Chest training Part Four - Back training Part Five - Arm training After this one, I will conclude the series with a final article on calves an...