The idea of a ‘finisher’ does not sit well with the periodization model either.

attempting to maintain top condition is detrimental to future progress!

Roughly two out of three workouts should be dedicated to building mass with medium reps. Other workouts can zero in on ultra high or ultra low repetitions.

apply the 60% Rule to your load planning. According to this experimentally calculated formula, the volume of the lowest load training unit (a workout, a microcycle/week, a mesocycle/month) should equal approximately 60% of the highest load unit, provided they are of the same length.

So pump up your sarcoplasm, the muscle cell filler, with burning hundred rep sets in one workout (you big sissy!). Up your power and muscle density with singles, doubles, and triples in your next session for the given body part. Build the myofibrils with sets of four to twelve repetitions on your third trip to your iron pit. If you follow a four

Which is why I recommend quickly pushing your hips back, dropping down with the barbell after each repetition, and resetting for each rep as if it is the first one in Power to the People!

The retro emphasis on a variety of lifts from the ground and overhead, forge physiques along the lines of antique statues:

Since different rep ranges have a specific effect on the muscles – low power reps increase the muscle density, medium reps build the contractile proteins, and high reps develop mitochondria, sarcoplasm, and capillaries -the obvious implication of this discovery on bodybuilding is not to spread your workout over a large rep range.

The inverse relationship between the loading volume and intensity (’you can’t sprint a marathon’) is a myth. All volume/intensity combos serve their purposes.