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    [4 days/week][Bulking][Intermediate] 531

    • [URL='http://www.jefit.com/routines/routine/?id=150']http://www.jefit.com/routines/routine/?id=150[/URL]
    • System Message: Please reply this post to give your feedback about this routine.


    This is done in 4 week cycles.
    Week 1:
    3 sets of 5
    set 1: 65%
    set 2: 75%
    set 3: 85%

    Week 2:
    3 sets of 3
    set 1: 70%
    set 2: 80%
    set 3: 90%

    Week 3:
    set 1, 5reps: 75%
    set 2, 3 reps: 85%
    set 3, 1 rep: 95%

    Week 4:
    3 sets of 5
    set 1: 40%
    set 2: 50%
    set 3: 60%

    The first step with this program is to know about what you're 1rm is. All the percentages are %1rm. At the end of the cycle you raise your 1rm and repeat the cycle. Week 4 is a deload week and is very important so don't change it.

    Only the first exercise of everyday should be done using the percentages. The other exercises are just assistance work. They are done for 3-5 sets of 12-15 reps.

    This is an article by the author of the program.
    [url]http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength[/url]
    I have and have read through the entire book he mentions in this article so if you have any questions I'll do my best to answer.
    Last edited by bmlanger; 12-11-2010 at 06:06 PM.

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