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Home » books » 10 Rules for Strength

10 Rules for Strength

January 17, 2012 By Gregor Winter

Over at Squat RX Boris lists 10 rules for strength training from Easy Strength by Dan John and Pavel Tsatsouline.

  1. Use a limited number of “big bang” exercises.
  2. Lift two to three times a week.
  3. Keep the volume around 10 reps per lift or 6 when using only singles – for example, 5 x 2, 2 x 5, 532, 3 x 3, 343, 424, 1234, 4321, 12321, 6 x 1, and so on. You may stay with the same weight or vary the weights from set to set.
  4. Keep the reps in the 1-5 range, emphasizing doubles and triples
  5. Rest about 5 minutes between sets. Practice Fast & Loose relaxation drills in between.
  6. Train in the 80% to 95% 1 RM intensity zone. Always leave a rep or two in the bank.
  7. Go for a PR, single or rep, when you are feeling exceptionally strong, but stop short of an all-out max. Set a “sort of max.” Always back off after a PR.
  8. Vary the intensity every workout, either through Power To The People! cycling or through less structured advances and retreats.
  9. Don’t stop strength training in season, but reduce the volume by two-thirds to one-half. For example, do 3 x 2 instead of 5 x 2 or 3 x 2 instead of 3 x 3.
  10. Finish your workout feeling stronger than when you started. Stop the workout if your performance is less than perfect, and come back another day.

Filed Under: books, strength, training

About Gregor Winter

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