- 4-6 reps per set. Increase weight if you exceed 6 reps.
- Train each body part once weekly.
- Use compound movement exercises.
- Low volume. 2 - 3 sets per exercise.
- Take 1 week off after every 8-10 weeks of training.
- Warm-up efficiently without inducing fatigue.
- Keep cardio short and intense (16-20 minutes in duration).
- If you perform cardio and weight training in the same session, do cardio after weights and not before.
For details sign up free at AST Sports Science for the Max-OT program
Sample Chest Day
| Chest: | ||
| Flat Bench Press | 2 sets | 4-6 reps (After warm-up) |
| Incline Bench Press | 2 sets | 4-6 reps |
| Weighted Dips | 2 sets | 4-6 reps |
Testosterone Therapy - Royal Men's Medical Center— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt
Joint-Friendly Jumping Exercise https://t.co/zvcEpGhJzX— #HelpYouGetGAINS (@helpYOUgetGAINS) July 29, 2018
Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018
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— #HelpYouGetGAINS (@whey2muscle) January 1, 2015
Even a modest restriction of carbs reduces abdominal fat, intramuscular fat and increases insulin sensitivity http://t.co/td0VjjqKBJ
— Michael Eades, M.D. (@DrEades) December 17, 2014
When you lose excess body fat, where does it go? Press: http://t.co/lSSg3tAXFy Science: http://t.co/QHmgrVzs3T
— Michael Eades, M.D. (@DrEades) December 19, 2014
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— Michael Eades, M.D. (@DrEades) December 31, 2014
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— Beast Sports (@BeastSports) December 19, 2014
The 11 most destructive nutrition lies ever told http://t.co/iT75LJVnAp
— Tim Noakes (@ProfTimNoakes) December 20, 2014
Yup, “Ancient Sea Salt” would be a scientifically accurate branding for ordinary table salt.
— Neil deGrasse Tyson (@neiltyson) August 16, 2015
