Untitled

Keven Arseneault
E8860-ArseneaultBook.indb 1 12/15/22 10:03 AM

Library of Congress Cataloging-in-Publication Data
Names: Arseneault, Keven, 1986- author.

Title: The complete guide to strength training methods / Keven Arseneault.
Other titles: Bible des stratégies et planifications d’entraînement.
English
Description: Champaign, IL : Human Kinetics, [2024] | “This book is a
revised edition of La Bible des Stratégies et Planifications
D’Entraînement, published in 2020 by Éditions Amphora, Paris”-- Title
page verso. | Includes bibliographical references.
Identifiers: LCCN 2022040637 (print) | LCCN 2022040638 (ebook) | ISBN
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Subjects: LCSH: Weight training. | Weight lifting. | Muscle strength. |
BISAC: SPORTS & RECREATION / Bodybuilding & Weightlifting | SPORTS &
RECREATION / Training
Classification: LCC GV546 .A7713 2024 (print) | LCC GV546 (ebook) | DDC
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CONTENTS
Introduction�� 4
Determining Needs�� 9
Introductory Pages�� 10
Training Technique Descriptions�� 11
Acknowledgments�� 14
Photo Credits�� 15
Chapter 1 Cardiovascular Training�� 16

Chapter 2 Concentric Training: Maximum Strength�� 42
Chapter 3 Concentric Training: Hypertrophy�� 82
Chapter 4 Isometric Training�� 192
Chapter 5 Eccentric Training�� 204
Chapter 6 Power Training�� 220
Chapter 7 Power Endurance Training�� 244
Chapter 8 Endurance Training�� 256
Chapter 9 Flexibility Training�� 274
Chapter 10 Training Program Examples�� 294
Appendixes�� 306
#1 Determining Needs�� 312
#2 Sprinting Warm-Up�� 314
#3 Aerobic Treadmill Test �� 315
#4 MAP Training �� 316
#5 Predicted Absolute Maximum Based on Number of Repetitions�� 319
#6 Wilks Coefficient �� 321
#7 Prilepin Chart�� 328
#8 Dropset Cluster Chart�� 329
#9 Classification of Training Techniques Based on Experience�� 331
#10 Training Technique Template�� 333
Techniques Index�� 334

References�� 338
Recommended Resources................................................................................. 340
Glossary�� 342
About the Author�� 343
C ONTENTS 3

INTRODUCTION
This book is the result of more than 20 years of experience no tangible experience of their level of difficulty and had
in the field of strength training. By 2009, I was working full no way of knowing whether adjustments were necessary.
time developing training programs as a kinesiologist. At Therefore, I began to incorporate these techniques into
the time, my range of techniques was very limited, and I each new personal program in order to help me visualize
found myself repeatedly using the same methods. I thought the best exercises for each of these methods and to better
it was a shame that there was no book containing a large educate my clients on their practical application.
number of different training techniques to introduce more
variety to my programs and help create new modifications Starting in 2010, my colleagues began to see the results of
for my clients. It was then that I decided to conduct a my research and asked to use the techniques I was prac-
meta-analysis of training techniques I encountered in ticing with my clients. I shared my document with them,
my university education, my favorite books, and other which at the time was an enormous table listing all of the
search methods. Before long, I had amassed a collection techniques, along with my notes on their characteristics.
of more than 150 different techniques! It was the origin It was then that I realized the significance of what I had
of this handbook of training techniques. (My research created. When I saw the enthusiasm of my clients and
since has increased this number to include more than colleagues as they were testing these new techniques, it
230 different techniques in this text.) only confirmed the need for such a book to be released
on the market. The more I spoke of this work in progress
To ensure its ease of use, I ranked the techniques by le- to my students and former kinesiology classmates, the
vel of difficulty to help my clients progress using these more requests for copies I received. So I decided to turn
methods. I then separated those that developed more my document into a book in order to improve the final
muscular strength (intensification) from those that fa- presentation of the techniques and to share my comments
vored hypertrophy (accumulation). In this way, I gave on each of them after carefully testing them out.
myself more tools to stimulate and diversify my clients’
training. However, because I never prescribe an exercise It should be noted that I did not want to write a book
or method that I am unable to demonstrate, I could not laden with theories. This was not my main objective; I
yet use all of these new techniques with my clients. I had wanted to emphasize the more practical applications of
4 INTRODUCTION

these techniques. There are many well-designed books Factors That Influence Strength
available on the theoretical aspects of muscle contrac- The maximal strength of any level of athlete depends
tion, the effects of concentric versus eccentric versus primarily on seven basic concepts that can be developed
isometric training, intra- or intermuscular coordination, using the techniques in this book. Some of these concepts
the impact of submaximal or maximal training in terms will be more or less targeted depending on the methods
of motor unit recruitment and fatigue, the use of training used. It is up to you to vary the use of techniques in order
accessories, the advantages of structural versus functional to maximize the development of your muscular strength.
modifications, and more. All of this information is essen-
tial to understand what is happening in your body, and I 1. The recruitment of motor units. The higher the
would suggest picking up books such as those found at load, the more motor units will be recruited to en-
the end of this volume to deepen your understanding of gage more muscle fibers in contraction according
these topics. to the size principle, thus increasing the amount
of force produced. The size principle, which is illus-
However, before you begin reading this book, I do feel the trated in the illustrations on page 6, states that motor
need to cover certain important principles about factors units with a low activation threshold (slow-twitch, or
that influence muscular strength. These principles are smaller, fibers) are activated first, followed by motor
at the root of the development of the physical qualities units with a high activation threshold (fast-twitch, or
targeted in this book, and I believe that introducing them bigger, fibers).
will provide a solid foundation for understanding the
effects of each type of training on your body. The illustrations on page 6 show the differences
between the recruitment of motor units (a) during
submaximal exercise, (b) during exercise with re-
Eccentric Isometric Concentric
peated efforts from 13RM-30RM, (c) during exercise
strength strength strength with repeated efforts from 6RM-12RM, (d) during
exercise with maximum efforts from 1RM-5RM, and
(e) during explosive exercise.
Power
STRENGTH endurance
Strength Maximal
Power
endurance strength
INTRODUCTION 5

a) Recruitment of motor units Submaximal
(size principle)
Strength
NF NF NF F NR NR
b) Recruitment of motor units 13RM-30RM

(size principle)
Strength
F F NF NR NR NR
c) Recruitment of motor units 6RM-12RM

(size principle)
Strength
NF NF F F F NR
d) Recruitment of motor units 1RM-5RM

(size principle)
Strength
NF NF NF F F F
e) Explosive work Recruitment of inverted motor units

(no size principle)
Strength
NF NF NF F F F
NF: Nonfatigued motor units that are recruited

F: Fatigued motor units that are recruited
NR: Nonrecruited motor units
6 INTRODUCTION

If you remember only one thing from these illustra- 4. The stretch–shortening cycle of the muscle.
tions, it should be this: A fiber that is not fatigued is a This is actually a plyometric movement that requires a
fiber that is not trained. Therefore, you will choose one concentric contraction preceded by a rapid eccentric
of these examples to fatigue your fibers depending on contraction. By incorporating a rapid but controlled
the muscular qualities you are aiming to develop. If your eccentric contraction in the last quarter of the move-
goal is muscular hypertrophy, combine recruitments ment before the concentric phase, we can teach the
(b), (c), (d), and (e) to train muscle fibers of different muscle to use stored elastic energy and promote the
thresholds and maximize overall development. You activation of the myotatic reflex, which recruits more
may also want to incorporate endurance exercises fast-twitch fibers for strength gains. This optimizes
at the end of the session to fatigue your slow-twitch overall muscle activation and can be a good strategy
fibers (example b). to use during each of your reps.
2. The firing rate of motor units. It is possible to im- 5. Neuromuscular inhibition. This refers to the inhi-
prove the strength of a muscle without having to bition of the Golgi tendon organs, which are recep-
recruit more motor units. In fact, the size principle tors within the tendons that control the amount of
may be overcome when using explosive movements force exerted on them. The more force exerted on
because muscle fibers must be recruited quickly and a tendon that is not often exposed to this kind of
dynamically. A small number of muscle fibers will tension, the more these receptors will fight against
be recruited (mainly fast-twitch fibers), and a large your brain to deactivate the muscle you are trying
amount of power will still be generated. In this way, to contract. Using maximal and supramaximal loads
the muscle can adapt to use the preferred motor will help reduce the involvement of these receptors
units based on the characteristics of the movement and decrease this protective inhibition in order to
and develop more strength despite the recruitment maximize strength gains.
of fewer motor units (compared with a strength mo-
vement, for example). 6. The type of muscle fiber. An athlete with a high
percentage of fast-twitch (type II) muscle fibers in
3. Motor unit synchronization. During low-intensity a muscle will gain more strength and power in that
exercise, recruitment is asynchronous, meaning that muscle over time than an athlete with a slower muscle
certain fibers are activated while others are deac- type. This helps explain why some individuals pro-
tivated. However, high-intensity exercise does not gress more quickly than others, but unfortunately the
mean that motor unit synchronization is automatic: It muscle type encoded in an athlete’s DNA cannot be
must be developed. As this aspect improves, muscle modified using training techniques. You can give type
fibers are recruited simultaneously. This is what is II fibers certain characteristics typical of type I fibers
referred to as intramuscular coordination (the syn- and vice versa through training, but you will never
chronization of fibers from the same muscle) and be able to change their most basic features or the
intermuscular coordination (the synchronization of size of the motor neuron that innervates them. You
fibers from agonist muscles). will have to learn to work with your genetic makeup
INTRODUCTION 7

to achieve the best results (e.g., someone with a
lot of slow-twitch fibers in her legs will see better
hypertrophy gains if her training program focuses
on endurance work in this area).
7. Muscular hypertrophy. Increasing the cross-section

al area of a muscle will facilitate the expression of
strength simply because there are more contractile
elements in the muscle. It should be noted, however,
that certain individuals have more muscle mass wi-
thout necessarily having the muscular strength one
would expect. This type of individual possesses great
potential strength thanks to his existing mass, but
his nervous system is incapable of recruiting all of its
motor units. Strength training is therefore required
to improve the first five elements mentioned earlier
and to finally unlock this dormant strength.
8 INTRODUCTION

DETERMINING
NEEDS
No matter your goal, you must figure out what your needs Appendix #1 is a priority for anyone who wishes to de-
are before you start working out. If you want to gain mus- velop their physical capacity in any sport. It will tell you
cle mass, the goal is simple. But if you want to improve where to look for the right information in this book to
your downhill skiing or your speed as a hockey player, meet your goals. Any physical trainer or kinesiologist will
you need to think a little more. The objective of this book greatly appreciate this reference for their clients as well,
is not to train you as a physical trainer—because other whether they participate in amateur or professional sport.
books do it very well—but to give you the tools to help I suggest that you make photocopies of it in order to use it
you reflect on your needs. Then, once these have been over and over again depending on your needs or those of
determined, you can choose the appropriate training your clients. It forces you to ask yourself questions before
techniques according to the muscular or cardiovascular planning your training. As the old saying goes, “If you fail
qualities to be developed. If you need to develop your to plan, then you are planning to fail.”
anaerobic alactic, anaerobic lactic, or aerobic system,
you can refer to the training techniques in chapter 1. Do
you need better muscle strength? Apply the techniques
from chapters 2, 4, and 5. Need to jump higher or farther?
Integrate the techniques from chapter 6. Do you lack
flexibility? Chapter 9 will have the techniques for you.
DETERMINING NEEDS 9

INTRODUCTORY
PAGES
Chapters 1 to 9 begin with a training program overview. The recovery time will vary from 30 seconds to 3 minutes
This is a page that summarizes the important elements depending on the training technique used. If you do 16
to consider when you want to develop certain muscle sets per muscle group, I suggest you limit yourself to 2
qualities. For example, chapter 3 (Concentric Training: muscle groups per session, which will actually add up to 32
Hypertrophy) mainly presents training techniques that sets for your session. For two sessions that do not recruit
promote muscle mass gain. Therefore, the outline in the same muscle groups directly, you should rest 24-48
chapter 3 describes what to consider when building a hours between workouts. For two sessions that target the
training program with this goal. Let’s take a closer look. same muscles, a 72-hour rest in between is preferable.
For example, to gain muscle mass, you should opt for loads The beginning of each chapter includes such a summary
between 50% and 85% of your maximum and perform of the prescriptions for each element when designing your
between 6 and 12 repetitions (or 15-50 seconds under workout. These guidelines, as well as all of the training
tension) where each repetition should be accomplished techniques in each chapter, will help give you optimal
with a concentric phase in maximum speed. Your training results—whether you intend to develop your maximum
should end up with a maximum of 16 sets (e.g., a maxi- strength, endurance, power, power endurance, or flexibil
mum of 4 exercises with 4 sets each) per muscle group. ity—and will help you avoid doing substandard training
Between 12 and 16 sets per muscle group per session is or, conversely, overtraining.
ideal for gains in muscle hypertrophy.
10 INTRODUCTORY PAGES

TRAINING TECHNIQUE
DESCRIPTIONS
A training technique description is the textual and visual Effect on Muscular Endurance
representation of a method. Each page provides a variety This rating shows the potential gains in muscular endu-
of information on the method’s characteristics. You will rance that can be achieved using the technique.
learn how to apply the method, its effects on the deve-
lopment of muscular or cardiovascular qualities, and its Effect on Anaerobic Alactic System (chapter 1 only)
advantages and disadvantages. Before we start learning This rating shows the potential improvements in the
about the techniques, let’s take a look at how to read a anaerobic alactic system that can be achieved using the
training technique description (you can also find a blank technique.
training technique template in appendix #10 to record
your own plans): Effect on Anaerobic Lactic System (chapter 1 only)
This rating shows the potential improvements in the
How Does It Work? anaerobic lactic system that can be achieved using the
The text explains how to apply the technique in a clear technique.
and simple way.
Effect on Aerobic System (chapter 1 only)
Advantages and Disadvantages This rating shows the potential improvements in the
This section lists the advantages and disadvantages of aerobic system that can be achieved using the technique.
each training technique.
Effect on Active Flexibility (chapter 9 only)
Perceived Effort This rating shows the potential improvements in the ac-
This rating shows the level of physical and mental difficulty tive flexibility that can be achieved using the technique.
felt when using the technique.
Effect on Passive Flexibility (chapter 9 only)
This rating shows the potential improvements in the pas-
Low Moderate High Very Extremely sive flexibility that can be achieved using the technique.
high high
Experience Required
Effect on Hypertrophy These boxes represent the ideal number of years of inten-
This rating shows the potential gains in muscular hyper- sive strength training experience you should have before
trophy that can be achieved using the technique. attempting the method.
Effect on Strength and Power

This rating shows the potential gains in muscular strength <1 year 1-2 years >2 years
or power that can be achieved using the technique.
TRAINING TECHNIQUE DESCRIPTIONS 11

Accumulation Method
An accumulation method is a technique with a high trai- If we want to assess the intensity of a strength training
ning volume. Training volume refers to the total amount exercise, we must first determine its 1 repetition max
of activity performed during a workout. It is determined (1RM, 100%). The closer to a 1RM, the higher the intensity
by two factors: of the exercise (e.g., a 6RM is more intense than an 8RM).
1. The duration of the workout For exercises with no load, such as running, we must de-
2. The distance covered (running) or the tonnage (resis- termine maximum speed for comparison. For example,
tance training) (tonnage = number of sets × number if an athlete runs a 100-meter sprint in 10 seconds, this
of reps × load) corresponds to a running speed of 10 m/s (100%). If she
The most common ways of increasing an athlete’s training later incorporates shorter distances in her workouts and
volume are by increasing the frequency of workouts, in- manages to achieve a higher speed (e.g., 10.1 m/s), the
creasing the volume within a workout, or a combination intensity will be considered supramaximal.
of the two. This box is checked if the technique consists
of performing a large number of reps with low to medium The following table illustrates the relationship between
intensity. This is generally the case for strength endurance intensity as a percentage of maximal performance, its
and hypertrophy techniques. classification, and its rating on a scale of 6.
Percentage of maximal
Intensity zone Intensity
Strategies used to modify training volume in- performance (%)
clude the following: 6 >100 Supramaximal
→ Increasing the duration of workouts (most com- 5 90-100 Maximal
mon in endurance training) 4 80-90 High
→ Increasing the frequency of workouts (e.g., 1 vs. 3 70-80 Moderate
2 workouts per day; 3 vs. 5 workouts per week) 2 50-70 Low

1 <50 Very low
→ Increasing the number of reps, sets, stations, or
technical elements per workout
→ Increasing the distance covered or the duration
of a rep or station Strategies used to modify the intensity of a
workout include the following:
→ Increasing the velocity of a movement over a
Intensification Method greater distance or increasing speed at agility
An intensification method is a technique that has a high stations
training intensity due to the loads used or the speed ge- → Increasing effort (e.g., resistance or load) during
nerated. In general, intensity varies as a function of neu- strength training
romuscular activation. Thus, a higher intensity produced → Increasing power output
using heavier loads or maximal speed of movement will → Performing endurance, interval, and agility work
require higher neuromuscular activation. This is mainly at a higher heart rate
true of maximal strength techniques, power techniques,
and power endurance techniques.
12 TRAINING TECHNIQUE DESCRIPTIONS

If hypertrophy is the objective, programs that incorporate
more accumulation methods and those with more inten-
sification methods should be alternated or used with a 2:1
ratio (2 accumulation programs for every 1 intensification
program). You should never design a program with both
high intensity and high training volume over an extended
period of time—this is a sure path to overtraining! The
exception is during a single feat of strength-speed endu-
rance performed as part of a workout in order to develop
very specific physical qualities.
Prescription Table
This section shows the prescription limitations of the
technique in question to help guide you in its application.
It includes the load or intensity; the number of reps, sets,
and exercises to be performed per muscle group; and the
suggested recovery time between sets or repetitions.
Practical Application
This section of the training technique description uses
text, tables, and images to illustrate concrete examples
that I often use in the gym to apply the technique. Other
visual representations of the application of the method
help to further improve understanding.
Trainer Tips
This is where I give you tips developed through my ex-
perimentation with each technique and my extensive
experience to help you apply the method in question.
Training Strategies and Plans

This book contains both training strategies and plans.
Training strategies are techniques that apply to an exer-
cise—in other words, what to do now, in the very short
term. Training plans, on the other hand, are techniques
that can help you organize your training session, week, or
month—in other words, what to do in the short to medium
term. Each technique will therefore be identified with an
S or a P in the upper right corner.
training technique descriptions 13

ACKNOWLEDGMENTS
I would like to thank all those whose participation helped make this project a reality—in
particular, my wife, Marie-Maude, and my daughters, Lyvia and Maxym. These three
girls have been there for my accomplishments and have endured my absence during
those weeknights when I stayed at the office after work to write this book. Thank you
to the women in my life.
I would like to acknowledge Christian Thibaudeau, Richard Chouinard, Noël Decloïtre,

and Raymond Veillette, who served as my mentors in the field of fitness and physical
preparation. You have done so much to fuel my passion for the profession.
Also, special thanks are dedicated to Human Kinetics and Amphora (who published
the original French version of this book) for believing in my project and creating an
amazing book for all trainers, kinesiologists, and strength training lovers.
I am very grateful to all of you.
14 ACKNOWLEDGMENTS

PHOTO CREDITS
Pages 8, 16-17, 20: sportpoint/Adobestock; page 13: maxoidos/Adobestock; page 26:

kegfire/Adobestock; page 27: coachwood/Adobestock; page 28: Prostock-studio/Adobes-
tock; page 29: Carlos Die Ben R/Adobestock; page 30: robot Dean/Adobestock; page 33:
baranq/Adobestock; page 41: chalabala/Adobestock; pages 42-43: Rido/Adobestock;
pages 67 (left), 188 (right): Kzenon/Adobestock; pages 67 (right), 188 (right), 229 (left):
Scvos/Adobestock; pages 82-83: bnenin/Adobestock; page 111: © Human Kinetics;
pages 192-193, 195: Yakobchuk Olena/Adobestock; page 203: Fotos 593/ Adobestock;
pages 204-205, 207: torsakh/Adobestock; pages 220-221, 223, 244-245, 247: Leika
production/Adobestock; page 225: Paul/Adobestock; pages 226 (left), 249: matimix/
Adobestock; page 226 (right): Phawat Topaisan/Adobestock; page 229 (middle and
right): Mix and Match Studio/Adobestock; page 231: Maridav/Adobestock; pages 256-
257, 259: torwaiphoto/Adobestock; pages 274-275, 278: deniskomarov/Adobestock;
page 279: Drobot Dean/Adobestock; page 280: nazarovsergey/Adobestock; page 281
(left): moodboard/Adobestock; page 281 (right): undrey/Adobestock; pages 282, 306-
307, 311: WavebreakmediaMicro/Adobestock; page 283: Robert Kneschke/Adobestock;
pages 284-293: Gelpi/Adobestock; pages 294-295: dusanpetkovic1/Adobestock
PHOTO CREDITS 15

CHAPTER 1
CARDIOVASCULAR
TRAINING

TRAINING PROGRAM
+ Intensity: 80%-100% (max speed
[Smax]), 61%-125% (max aerobic
speed [MAS])
+ Number of repetitions: 2-8 (Smax),

3-12 (MAS)
+ Sets per exercise: 1-6 (Smax),

2-6 (MAS)
+ Rest between reps: 30-60 seconds

(Smax), 10 seconds to 6 minutes
(MAS)
+ Rest between sets: 2-5 minutes
+ Rest between workouts:

24-72 hours
CARDIOVASCULAR TRAINING 17

#1 CARDIOVASCULAR
TRAINING
Athletic development—or simply improvement of cardio- system would force you to walk half the hill in order to
vascular health—requires developing a good cardiovascular eliminate the excess H+ ions that would accumulate.
system. This means developing adaptations in the lungs,
heart, blood capillaries, and muscles through aerobic On the other hand, if you are going to perform in an anae-
training in order to improve the body’s oxygen supply robic sport (usually events involving bursts of physical
during physical exertion. For this reason, many individuals activity lasting 20-120 seconds), you will also need a
jump on the first cardiovascular machine they see in the very good aerobic cardiovascular system. Imagine two
gym, such as the treadmill, elliptical, stationary bike, or athletes who must perform in an event that requires a
rowing machine. Unfortunately, there is a big difference maximum aerobic speed (MAS) of 16 km/h (9.9 mph).
between using your cardiovascular system and develo- (Note: This value can be determined by a cardiovascular
ping it. To accomplish the latter, you will have to plan a test of V⋅ O2max.) One athlete has an MAS of 15 km/h (9.3
training session in the same way that you will do for a mph) and the other has an MAS of 17 km/h (10.5 mph). This
strength training session—by choosing the exercises, the means that for the first athlete, a run slower than 15 km/h
loads, the number of repetitions, and so on. Structuring will be aerobic in nature and consume oxygen, whereas
each session helps to ensure achievement of the desired a run faster than 15 km/h, after a certain distance, will be
results. Randomly performing a cardiovascular workout anaerobic and cause metabolic acidosis. For this athlete,
will achieve mostly random results. This chapter will help the specific development of his anaerobic system will
you to structure your training by giving you the tools you not be the most useful way to increase his performance
need to plan your sessions for running, cycling, swimming, in the event in question, although it may seem logical.
or other cardiovascular workouts.
In fact, we are much more efficient at producing energy
Cardiovascular training can be divided into two main in the presence of oxygen. As a result, the athlete with an
categories: aerobic training (with oxygen) and anaero- MAS of 17 km/h will find this task easier, because he will
bic training (without oxygen). These two systems seem be working below his maximum oxygen uptake capacity.
quite distinct but are in fact intricately linked. Having a In other words, the more oxygen can be utilized during
well-developed anaerobic system means it can effectively high-intensity physical activity, the better the performance
manage metabolic acidosis by buffering hydrogen ions will be. Thus, the first objective for our athlete with an
(H+), a hallmark of anaerobic training. This means, for MAS of 15 km/h will be to work as much as possible on
example, if you have aerobically trained for long distances his aerobic system in order to increase his MAS, and the
and need to climb a very steep slope, your anaerobic sys- second is to work his anaerobic lactic system a few weeks
tem would support you in completing the climb without or months before the event.
too much negative impact. Conversely, a poor anaerobic
18 THE COMPLETE GUIDE TO STRENGTH TRAINING METHODS

The anaerobic system can be divided into four main ele- 6. Aerobic endurance limit (AEL): The ability to train
ments that can be developed with training, followed by for several minutes at a high percentage of V⋅ O2max
three that are unique to the aerobic system: (80%-100%).
1. Anaerobic alactic power (AAP): A very short effort 7. Aerobic endurance (AE): The ability to maintain a
(0-7 seconds) characterized by the ability to regenerate high percentage of MAP for several minutes or hours.
adenosine triphosphate (ATP) quickly. It is also subdivided into aerobic endurance of short
duration (2-8 minutes), medium duration (8-30 mi-
2. Anaerobic alactic capacity (AAC): A very short effort nutes), long duration (30-90 minutes), and very long
(8-20 seconds) characterized by maintaining AAP as duration (90 minutes and more).
long as possible.
3. Anaerobic lactic power (ALP): A short effort (21- For optimal progress, you should start by training your
45 seconds) characterized by the ability to buffer aerobic system, followed by your anaerobic alactic sys-
metabolic acidosis produced by the massive influx tem and your anaerobic lactic system. General athletes
of lactate and H+ ions. could use the first annual training plan that follows, while
specialized athletes could use the second annual training
4. Anaerobic lactic capacity (ALC): A short effort (46-120 plan, either moving from left to center or right to center
seconds) characterized by the ability to maintain ALP depending on the needs of these energy systems for
for as long as possible in order to constantly buffer their sport:
the metabolic acidosis produced by the massive
influx of lactate and H+ ions. AE → AEL → MAP/MAS → AAP → AAC → ALP → ALC
AAP → AAC → ALP → ALC ← MAP/MAS ← AEL ← AE
5. Maximum aerobic power (MAP) or maximum aerobic
speed (MAS): The maximum rate at which oxygen
can be used during a specified period (usually 2-8
minutes), typically during intense exercise. MAP or
MAS therefore takes into account V⋅ O2max, but also
the quality of the individual’s technical efficiency in
the event (e.g., running, swimming).

Warming Up for Injury Prevention
Training the anaerobic system involves working at very
high intensity (95%-100% of Smax). As a result, the muscle
groups involved will be tasked with producing great force
and power, increasing the risk of strain or injury. Under
no circumstances should you start an anaerobic alactic
or lactic workout without first completing a specific 15- to
20-minute warm-up. The warm-up should include joint
mobilizations, agility and running technique sequences,
concentric and eccentric contractions mainly targeting
the hamstrings, accelerations, and progressive sprints.
The sprinting warm-up in appendix #2 is a great warm-up
sequence to do before this type of workout.

Technique #1 S
Perceived effort
ANAEROBIC ALACTIC
POWER
Effect on anaerobic HOW DOES IT WORK?
alactic system This method involves performing maximum linear sprints without changing
direction. This technique is applied for distances of 60 meters or less or for an
effort of 7 seconds or less. Recovery time between repetitions ranges from 16 to
Effect on anaerobic 20 times the exertion time.
lactic system
ADVANTAGES
→ It is a suitable first step for all sports that require sprinting (e.g., soccer, Ame-
Effect on aerobic rican football, hockey).
system → It forms the basis of anaerobic alactic capacity.
DISADVANTAGES
Experience required → It cannot be performed on a treadmill.
→ It requires a running track if the residential area is sloping.
Accumulation PRESCRIPTION TABLE

method
Intensity Number Number
Rest between Rest between
Intensification (% of maximal of repetitions of sets per
repetitions sets
speed) per set exercise
method
95%-100% 2-8 2-4 1.5-2.5 minutes 5-10 minutes
Trainer
Tips THE FOLLOWING ARE EXAMPLES OF PROGRESSIVE ANAEROBIC ALACTIC
POWER TRAINING SESSIONS:
For anaerobic alactic power
→ 2 sets of 6 × 30-meter sprints, 90 seconds rest between repetitions, 5 minutes
development, you will need to
between sets
train 3-4 times per week. A
rest of 24-36 hours between → 3 sets of 5 × 30-meter sprints, 90 seconds rest between repetitions, 5 minutes
sessions is sufficient. To between sets
maintain anaerobic alactic → 2 sets of 6 × 40-meter sprints, 2 minutes rest between repetitions, 6 minutes
power, complete 1 session per between sets
week.
→ 3 sets of 5 × 40-meter sprints, 2 minutes rest between repetitions, 6 minutes
between sets

Technique #2 S
Perceived effort
ANAEROBIC ALACTIC
CAPACITY
alactic system This method consists of performing maximum linear sprints without changing
direction. This technique is applied for distances of 100-200 meters or for an
effort of 15-30 seconds. The recovery time between repetitions varies from 12 to
Effect on anaerobic 16 times the exertion time.
lactic system
ADVANTAGES
→ It is a suitable first step for all sports that require sprinting (e.g., soccer, Ame-
Effect on aerobic rican football, hockey).
system → It forms the basis of anaerobic lactic power.
DISADVANTAGES
Experience required → It cannot be performed on a treadmill.
→ It requires a running track if the residential area is sloping.

method
Intensification (% of maximal
speed)
of repetitions
per set
of sets per
exercise
repetitions sets
method
80%-94% 3-4 2-3 3-4 minutes 6-12 minutes
Trainer
Tips THE FOLLOWING ARE EXAMPLES OF PROGRESSIVE ANAEROBIC ALACTIC
CAPACITY TRAINING SESSIONS:
For the development of
anaerobic alactic capacity, you
between sets
will need to train 2-3 times
per week. A rest of 36 hours → 3 sets of 3 × 100-meter sprints, 3 minutes rest between repetitions, 8 minutes
between sessions is sufficient. between sets
To maintain anaerobic alactic → 2 sets of 3 × 150-meter sprints, 3 minutes rest between repetitions, 10 minutes
capacity, complete 1 session per between sets
week.
between sets

Technique #3 S
Perceived effort
ACCELERATION
HOW DOES IT WORK?

Effect on anaerobic This method is part of anaerobic alactic power training. It consists of performing
alactic system accelerations (sprints) from a stationary position to maximum speed over a distance
of 10-30 meters or an effort time of 2-4 seconds. You can also include more tech-
nical skills such as hurdles, cones, or beginning from a lying or kneeling position.
Effect on anaerobic
lactic system ADVANTAGES
→ It is suitable as a first step for all sports that require sprinting (e.g., soccer,
American football, hockey).
Effect on aerobic → It forms the basis of the ability to perform acceleration with changes of direc-
system tion (technique #15).
DISADVANTAGES
Experience required → Ideally, it requires a long, flat running surface such as an athletic track or
synthetic turf.
→ If you perform this technique in competition with a training partner, it requires
Accumulation a third person to give the starting signal.
method
Intensification PRESCRIPTION TABLE
method Intensity Number Number
(% of maximal of repetitions of sets per
repetitions sets
95%-100% 4-6 4-6 30-60 seconds 3-5 minutes

Trainer
Tips
Ideally, you should calculate the
YOU MIGHT TRY SOME OF THE FOLLOWING STARTING POSITIONS BEFORE
volume of your workout so that it
ACCELERATING:
is between 15 and 24 repetitions
in total. This technique can also → Left or right knee on the ground
be performed in competition → Lying on your stomach, hands under your chin
with a training partner. → Abdominal plank position
→ Standing with your back to the start line
→ Making dynamic movements (e.g., quick butt taps) while waiting for the star-
ting signal
→ Kneeling with your back to the start line

Technique #4 S
Perceived effort
MAXIMUM SPEED
(VELOCITY)
alactic system This method develops maximum speed in cyclic movement (e.g., running). One of
the most important points in sprinting is stride frequency (i.e., how often the feet
touch the ground). The higher the stride frequency, the greater the maximum speed
Effect on anaerobic potential will be. This technique uses a distance of 40-100 meters or an effort time
lactic system of 4-15 seconds. For the purposes of progression and variation, several pieces of
equipment can be used during training to create overspeed such as elastic bands,
bungee cords, or a suspended treadmill.
Effect on aerobic
system ADVANTAGES
→ It allows you to reach and train maximum running speed.
Experience required DISADVANTAGES

→ It requires a flat running surface, ideally an athletic track or synthetic turf.

method
Intensification (% of maximal of repetitions of sets per
repetitions sets
method
100%-105% 4-6 4-6 1-3 minutes 3-5 minutes
Trainer
Tips A good way to quantify your maximum speed training is to get photoelectric sensors
that will calculate your run time to hundredths of a second. To do this, prepare a
Maximum speed can also be
50-meter zone with sensors placed at 30 and 50 meters. You will accelerate for the
trained in athletes using sport-
first 30 meters in order to reach your maximum speed, which will be calculated
specific movement. For example,
a boxer throwing quick punches for the final 20 meters.
into the air or a martial artist
practicing fast kicks improves
maximum speed.

Technique #5 S
Perceived effort
SPEED ENDURANCE
HOW DOES IT WORK?

Effect on anaerobic This technique improves the maintenance of maximum speed once reached. To
alactic system improve speed endurance, you should use a distance or time 100%-120% the
length of the targeted event.
Effect on anaerobic ADVANTAGES

lactic system → It improves your endurance over distances slightly longer than the event itself.
DISADVANTAGES
Effect on aerobic → It may require an athletic track or artificial turf for running events because
system most fitness center treadmills cannot reach the top speeds of many athletes.
→ It requires a large body of water for swimming events, ideally a lake, because
most pools are not long enough to maintain top speed without a rotation on
Experience required the pool’s wall.
PRESCRIPTION TABLE
Accumulation
method (% of maximal of repetitions of sets per
repetitions sets
Intensification
method 95%-100% 2-8 1-3 2-7 minutes 5-10 minutes
Trainer THE FOLLOWING ARE EXAMPLES OF SPEED ENDURANCE TRAINING:
Tips → 100-meter sprint: 3 sets of 6 × 110-meter sprints, 4 minutes rest between repe-
titions, 8 minutes between sets
This technique is best used
→ 50-meter swim: 3 sets of 5 × 60-meter sprints, 5 minutes rest between repeti-
later in the training plan in order
tions, 10 minutes between sets
to have previously worked on
power and anaerobic capacity.

Technique #6 S
Perceived effort
SPRINTS WITH SLED, TIRE,
OR PARACHUTE
alactic system This method involves performing resisted accelerations over a distance of 15-20
meters with a harness or belt to which a sled, a tire, or a parachute is attached.
The loads used for the sled and the tire can be light or heavy, depending on the
Effect on anaerobic muscle qualities being developed. A light weight may be an unloaded sled or a
lactic system tire about 10% of your body weight and will allow you to maintain maximal speed
quality. A heavy weight should be more than 10% of your body weight up to when
the maximum speed cannot be maintained.
Effect on aerobic
system ADVANTAGES
→ If the loads used are light, it will improve the power of the sprint as well as the
length of the strides.
Experience required → If the loads used are heavy, it will improve takeoff power as well as the force
applied during each stride.
Accumulation DISADVANTAGES
method → It requires specific equipment (harness and tire, parachute, or sled).
Intensification → It must be done on an exterior surface or in an indoor facility with a cement
method or turf floor.
PRESCRIPTION TABLE

Trainer (% of maximal
speed)
of repetitions
per set
of sets per
exercise
Rest between
repetitions
Rest between
sets
Tips
If you opt to use a parachute, 95%-100% 4-6 4-6 2-3 minutes 3-5 minutes
have a partner hold it at your
height during takeoff. This
will help it catch the wind and
prevent it from dragging on the
ground and breaking. You can
also use a harness and bungee
cord for indoor workouts (if
space allows).

Technique #7 S
Perceived effort
CONTRAST SPRINTS WITH SLED,
TIRE, OR PARACHUTE
alactic system This method consists of performing resisted accelerations over a distance of 10-
20 meters with a harness or a belt to which a sled, tire, or parachute is attached,
followed by a sprint at maximum speed over 10-20 meters without the overload
Effect on anaerobic (you will therefore have to detach the harness after the first sprint). The loads
lactic system used with the sled or the tire must be light to maintain maximal speed quality (an
unloaded sled or a tire about 10% of your body weight is ideal).
Effect on aerobic ADVANTAGES

system → It improves the length of takeoff strides and maximum stride frequency.
→ It increases the starting speed and the transition to maximum speed.

→ It requires specific equipment (harness and tire, parachute, or sled).
→ It must be done on an exterior surface or in an indoor facility with a cement
Accumulation or turf floor.
method
method Intensity Number Number
(% of maximal of repetitions of sets per
repetitions sets
Trainer
95%-100% 4-6 4-6 2-3 minutes 3-5 minutes
Tips
To ensure a smooth transition,
the use of a harness with Velcro
is ideal. This will allow you to
remove the harness in the
middle of the sprint without too
much difficulty.

Technique #8 S
Perceived effort
ASSISTED OVERSPEED
WITH BAND
alactic system This method consists of performing accelerations over 10-20 meters while wea-
ring a harness attached to an elastic band of a length equal to the distance to
be covered (between 10-20 meters). As a partner (or tree or other stable object)
Effect on anaerobic holds the other end of the elastic stretched taut (15-25 meters away), you will run
lactic system toward your partner, releasing the tension of the rubber band. Your acceleration
combined with this additional tension will create overspeed, which is a faster
running speed than your usual rate.
Effect on aerobic
system ADVANTAGES
→ It improves stride frequency during acceleration.
→ It allows you to train and become comfortable with speeds higher than your
Experience required maximum.
→ It improves balance and coordination needed at high speeds.
method → It requires a very long elastic band (10-20 meters), which is not usually found
Intensification in standard training facilities.
method → It requires a partner (or other means) to hold the other end of the band.
PRESCRIPTION TABLE

Trainer (% of maximal
speed)
of repetitions
per set
of sets per
exercise
Rest between
repetitions
Rest between
sets
Tips
If you are training with a partner 95%-100% 4-6 4-6 2-3 minutes 3-5 minutes
who has a higher maximum

running speed than yours, link
yourselves with a band a few
meters in length, let your partner
go 2 seconds before you, then
accelerate. The tension put on
the elastic by your partner while
running will allow you to achieve
overspeed.

Technique #9 S
Perceived effort
CONTRAST SPRINTS WITH
A PARTNER
alactic system This method consists of performing accelerations over 10-20 meters with a start
resisted by a partner. You will start running explosively from a bent-over 45-degree
angle while your partner uses her hands, a towel, or a rope to hold you back. After
Effect on anaerobic about 5 strides, your partner will let go.
lactic system
ADVANTAGES
→ It allows you to produce more force during the resisted portion and helps you
Effect on aerobic keep producing force when your partner releases you.
system → It improves the speed of transition from acceleration to top speed.
→ It improves stride frequency during acceleration.

→ It requires a training partner and a running track or a long stretch of turf in
order to perform the accelerations.
Accumulation
method PRESCRIPTION TABLE
Intensification Intensity Number of Number
method (% of maximal
speed)
repetitions
per set
of sets per
exercise
repetitions sets
95%-100% 4-6 4-6 2-3 minutes 3-5 minutes
Trainer
Tips
This technique can also be
accomplished with a Velcro
harness attached to a rope. Your
partner will hold the other end
of the rope to create resistance.
Then put on the Velcro harness
and start running. You will have
difficulty moving forward until
the Velcro gives way and you
can accelerate without the
harness.

Technique #10 S
Perceived effort
CLIMBING ACCELERATION
HOW DOES IT WORK?

Effect on anaerobic This method consists of performing accelerations of 4-8 seconds on an inclined
alactic system surface. You can run on a hill or on an outdoor track that slopes between 20 and
35 degrees. Count the number of strides and mark your place of arrival according
to the chosen run time, then try to accomplish the distance with fewer strides in
Effect on anaerobic subsequent runs.
lactic system
ADVANTAGES
→ It improves starting power.
Effect on aerobic → It improves stride length during acceleration.
system
DISADVANTAGES
→ It requires a location with a steep enough slope to allow this type of training.
Experience required
PRESCRIPTION TABLE
Intensity Number of Number

Accumulation (% of maximal repetitions of sets per
repetitions sets
method speed) per set exercise
Intensification 95%-100% 4-6 4-6 2-3 minutes 3-5 minutes

method
Trainer
Tips
During winter, you might try
high-speed treadmill running at
an incline of 15-20 degrees. This
is not optimal because—unlike
a natural run—the treadmill
moves your leg back with each
step, but it may help to maintain
improvements in the off-season.

Technique #11 S
Perceived effort
CLIMBING MAXIMAL SPEED
HOW DOES IT WORK?

Effect on anaerobic This method involves performing sprints for 15-30 seconds on a surface with an
alactic system incline of 1-3 degrees. Because the aim is to improve maximum running speed, do
not exceed 3 degrees of incline. Higher inclines are more suitable for developing
the acceleration mechanics.
Effect on anaerobic
→ It improves strength and power during the sprint.
→ It improves stride length.
Effect on aerobic
system DISADVANTAGES
→ It requires access to an adequately graded slope between 1 and 3 degrees. You
may need to walk around your neighborhood to find a suitable space.
Experience required
PRESCRIPTION TABLE

repetitions sets
Intensification 90%-94% 3-4 2-3 3-4 minutes 6-12 minutes

method
Trainer
Tips
During winter, you might try
high-speed treadmill running at
an incline of 1-3 degrees. This
is not optimal because—unlike
a natural run—the treadmill
moves your leg back with each
step, but it may help to maintain
improvements in the off-season.

Technique #12 S
Perceived effort
CONTRAST CLIMBING
MAXIMAL SPEED
alactic system This method involves performing sprints on a slope of 15-20 degrees over a dis-
tance of 10-20 meters, then continuing for an additional distance of 15-25 meters
on flat ground. The goal is for you to reach your near-maximum speed on the top
Effect on anaerobic of the hill, then shift to maximum speed on the level surface.
lactic system
ADVANTAGES
→ It improves stride length and starting speed.
Effect on aerobic → It improves the transition to maximum speed.
system
DISADVANTAGES
→ It requires access to a properly graded slope between 15 and 20 degrees that
Experience required is followed by a level surface. You may need to explore your area to find a
suitable space.

method
(% of maximal repetitions of sets per
Intensification speed) per set exercise
repetitions sets
method
95%-100% 4-6 4-6 2-3 minutes 3-5 minutes
Trainer
Tips NEAR-MAXIMUM
MAXIMUM SPEED
Note that this technique SPEED

unfortunately cannot be applied
to indoor treadmill workouts, 15
because the rapid transition degrees
between inclines is not
possible—the mechanical 10-20 METERS 15-25 METERS
transition on a treadmill from 15
degrees to a horizontal position
can take up to 20 seconds.

Technique #13 S
Perceived effort
MAXIMUM DOWNHILL SPEED
HOW DOES IT WORK?

Effect on anaerobic This method involves performing sprints for 10-20 meters on a slope that declines
alactic system between 3 and 7 degrees. The assistance of gravity creates overspeed, allowing
an increase in stride frequency.
Effect on anaerobic ADVANTAGES

lactic system → It promotes proper top speed mechanics.
→ It increases stride frequency and maximum speed.
Effect on aerobic DISADVANTAGES

system → It requires access to an adequately graded slope between 3 and 7 degrees. You
may need to walk around your neighborhood to find a suitable space.
→ The risk of falling is high in inexperienced individuals. Progression in the sprint
Experience required speed is essential.
PRESCRIPTION TABLE
Accumulation
method (% of maximal repetitions of sets per
repetitions sets
Intensification
method 95%-100% 4-6 4-6 2-3 minutes 3-5 minutes
Trainer
Tips
To prevent injury if you fall,
first perform this type of run
on a grassy surface instead
of asphalt. Once you have
mastered the correct posture
and mechanics, you can then
make the transition to a harder
surface to allow you to reach
your maximum speed.

Technique #14 S
Perceived effort
CONTRAST MAXIMUM
DOWNHILL SPEED
alactic system This method involves performing sprints on a slope of 3-5 degrees over a distance
of 10-20 meters, then continuing for an additional distance of 10-15 meters on flat
ground. The goal is for you to reach supramaximal speed at the bottom of the hill.
Effect on anaerobic The objective of this sprint is to try to maintain the supramaximal speed reached
lactic system for 2-3 seconds once on flat ground.
ADVANTAGES
Effect on aerobic → It increases stride frequency and maximum speed.
system → It allows you to work in overspeed without the need for specific equipment.
DISADVANTAGES
Experience required → It requires access to a properly graded slope between 3 and 5 degrees that
is followed by a level surface. You may need to explore your area to find a
suitable space.
Accumulation
repetitions sets
95%-100% 4-6 4-6 2-3 minutes 3-5 minutes
Trainer
Tips
To prevent injury if you fall, NEAR-MAXIMAL
first perform this type of run SPEED
on a grassy surface instead
of asphalt. Once you have −3 to −5 SUPRAMAXIMAL SPEED
degrees
mastered the correct posture
and mechanics, you can then 10-20 METERS 10-15 METERS
make the transition to a harder
surface to allow you to reach
your maximum speed.

Technique #15 S
Perceived effort
ACCELERATION WITH CHANGES
OF DIRECTION
alactic system This method consists of performing accelerations from a stationary position to
maximum speed at various stations. Each station has a different difficulty level
and must use different athletic skills.
Effect on anaerobic
→ It is very representative of skills required in sports such as American football,
soccer, and hockey.
Effect on aerobic → It promotes team spirit.
system → It promotes competitiveness and self-improvement.
DISADVANTAGES
Experience required → It requires a large field, such as an American football or soccer field, in order
to perform the various stations.

method
Intensification speed) per set exercise
repetitions sets
method
95%-100% 6-8 2-4 2-3 minutes 4-5 minutes
Trainer
Tips EXAMPLES OF STATIONS
Use your imagination to

create your own stations and
don’t hesitate to incorporate
equipment (hurdles, cones, tires, Sprint
etc.) and varied movements
(forward sprint, backward sprint,
sideways shuffles and crossed Sprint
steps, etc.).
High
hurdle
Shuffle

Technique #16 S
Perceived effort
CHANGE OF DIRECTION
CONE DRILLS
alactic system This method consists of performing precise sequences of movements between
cones at 6-8 different stations. Each station, lasting 5-10 seconds, will be comple-
ted with a cool-down of 30-60 seconds. When the stations are completed, rest 4-5
Effect on anaerobic minutes. The stations are preferably practiced before starting the session.
lactic system
ADVANTAGES
→ It allows you to work on strength, power, acceleration, deceleration, coordi-
Effect on aerobic nation, balance, agility, and changes of direction.
system → It includes fairly broad work on the physical qualities necessary for an athlete.
DISADVANTAGES
Experience required → It requires the design and preparation of stations in advance.
→ It requires a very large surface of natural or synthetic grass (e.g., an American
football field) in order to arrange the various stations.
Accumulation
repetitions sets
95%-100% 6-8 2-4 30-60 seconds 4-5 minutes
Trainer
Tips
This type of training is very Shuffle
Ba
good for sports teams. Doubling
2 meters
2 3 4 5
ckp
t
rin
your stations so that teams can

ed
Backpedal
Sp
compete against each other will 3 6

al
Shuffle
Sprint
motivate your athletes to give

100% effort. Shuffle
Ba
2 meters
2 7
ckp
1 8
t
rin
ed
Sp
al
1 4
Turn and sprint 4 meters

Technique #17 S
Perceived effort
ANAEROBIC LACTIC POWER
HOW DOES IT WORK?

Effect on anaerobic This technique consists of performing maximum linear sprints without changes
alactic system of direction. This technique is applied for distances of 400 meters or less or for
an effort of 20-50 seconds. The recovery time between repetitions varies from 5
to 8 times the exertion time.
Effect on anaerobic
→ It develops tolerance to pain caused by the accumulation of lactic acid.
→ It is a prerequisite to working on anaerobic lactic capacity.
Effect on aerobic
system DISADVANTAGES
→ It usually requires a flat outdoor surface or athletic track, although athletes
with less training experience may be able to use a treadmill.
Experience required
PRESCRIPTION TABLE

repetitions sets
Intensification 85%-90% 2-10 1-2 1.5-7 minutes 5-10 minutes

method
THE FOLLOWING ARE EXAMPLES OF PROGRESSIVE ANAEROBIC LACTIC POWER

Trainer TRAINING SESSIONS:
Tips → 6 × 30-second sprints, 2.5 minutes rest between repetitions

→ 2 sets of 5 × 30-second sprints, 2.5 minutes rest between repetitions, 5 minutes
This is a very demanding
rest between sets
technique, but necessary to
→ 5 × 45-second sprints, 3 minutes rest between repetitions
develop systemic anaerobic
ability. I used this technique → 2 sets of 4 × 45-second sprints, 3 minutes rest between repetitions, 6 minutes
as part of the training for rest between sets
world FireFit champion Claude
Bélanger.

Technique #18 S
Perceived effort
ANAEROBIC LACTIC CAPACITY
HOW DOES IT WORK?

Effect on anaerobic This method consists of performing maximum linear sprints without changes
alactic system of direction. This technique is applied for distances of 400-800 meters or for an
effort of 50-120 seconds. The recovery time between repetitions varies from 5 to
8 times the exertion time.
Effect on anaerobic
→ It develops tolerance to pain caused by the accumulation of lactic acid.

system → It usually requires a flat outdoor surface or athletic track, although athletes
with less training experience may be able to use a treadmill.
Experience required PRESCRIPTION TABLE

repetitions sets
Accumulation speed) per set exercise
method
80%-85% 2-4 1-2 4-16 minutes 15-20 minutes
Intensification
method
THE FOLLOWING ARE EXAMPLES OF PROGRESSIVE ANAEROBIC LACTIC

CAPACITY TRAINING SESSIONS:
Trainer → 4 × 60-second sprints, 5 minutes rest between repetitions
Tips → 2 sets of 3 × 60-second sprints, 5 minutes rest between repetitions, 15 minutes

rest between sets
For the development of
→ 2 × 90-second sprints, 6 minutes rest between repetitions
anaerobic lactic capacity, you
→ 2 sets of 2 × 90-second sprints, 6 minutes rest between repetitions, 18 minutes
will need to train 2-3 times per
week. A rest of 36-48 hours rest between sets
between sessions is sufficient.
To maintain anaerobic lactic
capacity, complete 1 session
per week.

Technique #19 S
Perceived effort
MAXIMUM AEROBIC SPEED
(MAS)
alactic system This technique uses percentages varying between 90% and 125% of maximum
aerobic speed (MAS) for running or maximum aerobic power (MAP) for cycling.32
⋅
The goal is to work the VO2max with a higher working power than during contin
Effect on anaerobic uous training and shorter exercise times. Work-to-rest ratios vary depending on
lactic system the intensity of the exercise.
ADVANTAGES
Effect on aerobic → It allows you to work on running mechanics at high speeds.
system → It allows you to work at a higher speed than during long tests.
DISADVANTAGES
Experience required ⋅
→ It requires a maximum aerobic test in order to obtain your VO2max.
→ It requires a calculation of the distance to be covered or the speed to be used
before the session.
Accumulation
method TRAINING EXAMPLES
Intensification Medium intermittent:
method 1. 90%-95% MAS: 6-7 repetitions × 1.5-4 minutes, 3-5 minutes rest between
repetitions
Short intermittent (3-5 minutes rest between sets):
1. 95%-100% of MAS: 2 sets of 3-4 repetitions × 60-90 seconds, 3-4.5 minutes
Trainer rest between repetitions
Tips 2. 100%-105% of MAS: 2 sets of 5-6 repetitions × 45-60 seconds, 1.5-3 minutes
rest between repetitions
Appendix #4 will help you
3. 105%-110% of MAS: 2-3 sets of 5-6 repetitions × 30-45 seconds, 60-135
determine your running speed
seconds rest between repetitions
(in km/h) or the distance to
cover (in meters) depending Very short intermittent (2-3 minutes rest between sets):
on the percentage to use. 1. 100% of MAS: 2-4 sets of 6-8 repetitions × 30 seconds, 30 seconds rest
⋅
However, a VO2max test (running between repetitions
or cycling) is preferable so 2. 110% of MAS: 2-4 sets of 6-10 repetitions × 20 seconds, 20 seconds rest
that you work with your actual
between repetitions
maximum value. As an example,
3. 120% of MAS: 3-5 sets of 6-10 repetitions × 15 seconds, 15 seconds rest
see the Mercier treadmill test in
appendix #3. between repetitions
4. 125% of MAS: 4-6 sets of 8-12 repetitions × 10 seconds, 10 seconds rest
between repetitions

Technique #20 S
Perceived effort
LIMITED AEROBIC ENDURANCE
HOW DOES IT WORK?

Effect on anaerobic Limited aerobic endurance training involves working between 71% and 90%26 of
alactic system ⋅
your VO2max, which is generally lower than MAS training, but higher than long-
term aerobic endurance training duration. The goal is to work on your ability to
⋅
maintain a high percentage of your VO2max over long distances and durations.
Effect on anaerobic
⋅
→ It improves the ability to last at intensities near your 100% (VO2max).

system ⋅
→ It requires a maximum aerobic test in order to obtain your VO2max.
→ It requires a calculation of the distance to be covered or the speed to be used
before the session.
Experience required
TRAINING EXAMPLES
1. 71%-80% of MAS: 1 repetition of 18-90 minutes of effort (>5 kilometers).
Accumulation Aim for a target heart rate of 82% HRmax.
method 2. 81%-83% of MAS: 1 repetition of 17-18 minutes of effort. Aim for a target
Intensification heart rate of 83%-84% HRmax.
method 3. 82%-86% of MAS: 1-3 repetitions of 15-16 minutes of effort and 7 minutes
of rest. Aim for a target heart rate of 85%-87% HRmax.
4. 84%-86% of MAS: 1-4 repetitions of 10-12 minutes of effort and 6 minutes
of rest. Aim for a target heart rate of 88% HRmax.
Trainer 5. 84%-88% of MAS: 2-5 repetitions of 7-8 minutes of effort and 5 minutes
Tips of rest. Aim for a target heart rate of 89% HRmax.

6. 86%-90% of MAS: 3-6 repetitions of 4-6 minutes of effort and 4-6 minutes
Limited aerobic endurance
of rest. Aim for a target heart rate of 90% HRmax.
training is useful for anyone
who plans to do a 5K, 10K, half-
marathon, or marathon. It is also
favorable for cyclic sports (e.g.,
cycling, kayaking) with events
lasting 2-8 minutes.

Technique #21 S
Perceived effort
LONG-TERM AEROBIC
ENDURANCE
alactic system This technique simply consists of accomplishing long training sessions in order
to learn how to regulate your speed, pace, and cadence for the competition or
event. Activities over 20 minutes fall into this category.26
Effect on anaerobic
→ It teaches you to regulate your pace in events of 5 kilometers and longer.
→ It allows you to acclimate to your body’s reaction to the use of energy substrates
Effect on aerobic in events lasting longer than an hour.
system → It can be done anywhere.
DISADVANTAGES
Experience required → None.
PRESCRIPTION TABLE
Accumulation
Duration of a Target heart
repetition rate
Intensification
method 61%-75% 1 1
More than 20
74%-81% HRmax
minutes
Trainer
Tips
For optimal development, your
cardiovascular training plan
should incorporate 1 session per
week of each of the following
techniques:
1. Maximum aerobic speed
(MAS)
2. Limited aerobic endurance
3. Long-term aerobic endurance

CHAPTER 2
CONCENTRIC TRAINING:
MAXIMUM STRENGTH
THE COMPLETE GUIDE TO STRENGTH TRAINING METHODS

TRAINING PROGRAM
+ Intensity: 85%-100%
+ Number of repetitions: 1-5, or 2-15

seconds of effort
+ Speed of execution: Maximal in

concentric phase
+ Max reps per muscle group per

workout: 50
+ Max sets per muscle group: 16
+ Max muscle groups per workout: 2

24-72 hours
MAXIMUM STRENGTH
43

#2 CONCENTRIC TRAINING:
MAXIMUM STRENGTH
The techniques included in this section will help develop the basic techniques presented here, such as the general
your muscular strength regardless of your current fitness standards 1RM-5RM (technique #22), maximum weight
level. Indeed, there are as many techniques for beginners 1 and 2 (techniques #25 and #26), and 5 × 5 (technique
as there are for more advanced individuals. However, I #27). These techniques can also be made more difficult
encourage you to progress sequentially through your for more advanced athletes. For optimal planning of
training and not jump to the techniques with a level 3 your strength training sessions, refer to the Prilepin chart
rating before first completing the prerequisite level 1 and (appendix #7).
2 techniques. As my colleague Christian Thibaudeau often
says when he sees beginners using techniques that are Several years ago, I worked in a strength club led primarily
too advanced for them, this is akin to killing a fly with a by Jean-François Caron, a famous strongman holding
sledgehammer—that is, not necessary and possible to several Canadian and North American titles and a par-
accomplish through much simpler methods! Advancing ticipant in the World’s Strongest Man competition. He
too quickly is not appropriate and only increases the holds Canadian records in deadlift, back squat, and bench
risk of injury. Be mindful in your approach and use your press; won the title of “North America’s Strongest Man”
best judgment. in 2012; and won the title of “Strongest Man in Canada”
seven times (from 2011 to 2017), thus surpassing the
Strength training is commonly used by powerlifters and record set by Hugo Girard. Through the classes offered
strongmen to develop their ability to lift heavy loads, by the strength club, I helped Jean-François incorporate
which is the basis of their respective sports. Many other new strength methods that, despite his extensive training
athletes also use these methods to improve the strength experience, he had never used before. These methods
component of power (power = strength × speed) or to have helped many advanced athletes break through
help handle the heavy loads required by their sport (e.g., stubborn plateaus and continue to progress. Now it’s
a defensive player in football). All of these athletes use your turn to try them out!

Strength can be considered from three different pers- world record in this category is 263.5 kg. This is where
pectives: as absolute strength, as relative strength, or as the Wilks coefficient comes in.
relative strength as determined by the Wilks coefficient.
Consider a male athlete who weighs 61.2 kg and who
→ Absolute strength. Absolute strength is simple: This lifted 180 kg in the deadlift (relative strength of 2.9)
is the load that you are able to lift, full stop. If you lift and a male athlete who weighs 104.5 kg and who
100 kg (220 lb) and your friend lifts 90 kg (198 lb), you lifted 250 kg on the same exercise (relative strength
have more absolute strength than him. of 2.4). The latter has the best absolute strength and
the former has the best relative strength. But who is
→ Relative strength. Relative strength is absolute the strongest according to the Wilks coefficient? We
strength divided by your body weight. Therefore, if can go to the table shown in appendix #6 to find the
you lift 100 kg (220 lb) in the bench press and weigh coefficient for each athlete. At the junction of lines 61
90 kg (198 lb), your relative strength is 1.11 (100/90). and 0.2 (for 61.2 kg) we get the number 0.8378, and at
If your friend weighs 80 kg (176 lb) and has lifted 90 the junction of lines 104 and 0.5 (for 104.5 kg) we get
kg (198 lb), he has a relative strength of 1.13 (90/80), the number 0.5986. As a result, our 61.2 kg athlete’s
so he has better relative strength than you. Wilks score is 150.80 (180 kg × 0.8378) and our 104.5
kg athlete’s score is 149.65 (250 kg × 0.5986). This
→ Wilks coefficient (appendix #6). The Wilks coeffi- score confirms that our 61.2 kg athlete actually has
cient goes beyond relative strength by allowing us a higher relative strength than our 104.5 kg athlete.
to consider the maximum loads already lifted in the
world by weight category. This avoids the biases that The Wilks coefficient has been studied23 and is consi-
relative strength can present. For example, the world dered valid for adjusting results in powerlifting. Howe-
record for a clean and jerk in the 56 kg (bantamweight) ver, it does not take into account new world records
category is 168.0 kg (370 lb), which is three times the over the years and only applies to powerlifting lifts,
athlete’s body weight. If an athlete in the 130 to 140 kg namely the bench press, squat, and deadlift. Howe-
(super heavyweight) category wishes to achieve better ver, it remains a good means of comparing strength
relative strength than this, then he should lift more athletes to one another.
than 390 kg—an impossible feat, because the current
CONCENTRIC TRAINING: MAXIMUM STRENGTH 45

Technique #22 S
Perceived effort
GENERAL STANDARDS 1RM-5RM
HOW DOES IT WORK?

Effect on This method—sometimes referred to as the bulk method—involves completing
hypertrophy several sets of 1RM-5RM. You simply need to choose one exercise and complete
it with a heavy weight. Your goal will be to do 1-5 repetitions maximum with an
eccentric phase always under control (3-5 seconds).
Effect on strength
and power ADVANTAGES
→ This technique is great as an introduction to heavier loads following hypertro-
phy training. The level of difficulty is low, which helps emphasize the technical
Effect on muscular control of movements with heavy loads.
endurance
DISADVANTAGES
→ A spotter is required during the bench press and squat exercises.
Experience required
PRESCRIPTION TABLE
Number Number Number

Accumulation Load of repetitions of sets per of exercises per
Rest between
sets
method per set exercise muscle group
Intensification 85%-100% 1-5 5-8 1-2 3-5 minutes

method
EXAMPLES OF POSSIBLE TRAINING SESSIONS INCLUDE THE FOLLOWING:

Trainer 1. 2 × 5, 2 × 4, 2 × 3, 2 × 2 (8 sets)
Tips 2. 4 × 4, 4 × 3 (stage style over 8 sets)

3. 1 × 5, 1 × 4, 1 × 3, 1 × 2, 1 × 1 (5 sets)
Create your own rounds for each
4. 1 × 5, 1 × 1, 1 × 4, 1 × 1, 1 × 3, 1 × 1, 1 × 2, 1 × 1 (8 sets)
session (see the examples). This
5. Your own creation:
will introduce some variety into
your workouts while developing
your strength. Make sure to
warm up before you start.

Technique #23 P
Perceived effort
16-WEEK EVOLUTION
HOW DOES IT WORK?

Effect on This technique evolves over 16 weeks of training by gradually increasing the
hypertrophy intensity while decreasing the number of reps. The sequences of repetitions and
loads will be as follows:
→ Weeks 1-3: 12 repetitions at 70%
Effect on strength → Weeks 4-6: 10 repetitions at 75%
and power → Weeks 7-9: 8 repetitions at 80%
Effect on muscular → Week 16: 2 repetitions at 95%
endurance
ADVANTAGES
→ It improves maximum strength among beginners and intermediate athletes.
Experience required → It can be incorporated into all types of training plans.
DISADVANTAGES
Accumulation → Performing the same exercises for 16 weeks risks becoming monotonous.
method Incorporate variety into your assistance exercises.
Intensification

Rest between
Load of repetitions of sets per of exercises per
sets
per set exercise muscle group
Trainer 70%, 75%, 80%,

12, 10, 8, 6, 4, 2 3-5 1-3 1-3 minutes
Tips
85%, 90%, 95%
One of the best ways to apply

this technique is to use a 3-day
EXAMPLE SEQUENCE OF A FULL-BODY WORKOUT
plan in which you train the
whole body with 8-10 exercises Weeks
and change the priority (first Exercises 1-3 4-6 7-9 10-12 13-15 16
S R S R S R S R S R S R
exercise) each day. For example,
Squat 4 12 4 10 4 8 4 6 5 4 5 2
the priority on day 1 could be the
Leg press 3 12 3 10 3 8 4 6 5 4 5 2
squat, on day 2 the bench press,
Bench press 4 12 4 10 4 8 4 6 5 4 5 2
and on day 3 the deadlift.
Dip 3 12 3 10 3 8 4 6 5 4 5 2
Standing barbell military press 3 12 3 10 3 8 4 6 5 4 5 2
Barbell upright row 3 12 3 10 3 8 4 6 5 4 5 2
Seated row 4 12 4 10 4 8 4 6 5 4 5 2
Scott curl 3 12 3 10 3 8 4 6 5 4 5 2
S: sets; R: repetitions.

Technique #24 P
Perceived effort
STRENGTH IN MULTIPLE SPLITS
HOW DOES IT WORK?

Effect on This method is basically a 6-week workout plan that varies both the intensity
hypertrophy and frequency of the muscle groups worked. In weeks 1-3 you will complete sets
of 6-8 reps (80%); in weeks 4-6 you will perform sets of 2-3 reps (90%-95%). The
distribution of your sessions will be as follows:
Effect on strength
and power → Weeks 1 and 4. You will complete a full-body split training plan (technique
#57) with 3 workouts per week. You will choose 1 exercise per muscle group.
→ Weeks 2 and 5. You will complete a push–pull split training plan (technique
Effect on muscular #60) with 4 workouts per week. You will choose 2 exercises per muscle group.
endurance → Weeks 3 and 6. You will complete a squat–bench–deadlift split training plan
(technique #48) with 3 workouts per week. You will choose 3 exercises per
muscle group.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 80%, 90%-95% 6-8, 2-3 3-4 1-3 2-3 minutes
method
EXAMPLE SEQUENCE FOR WEEKS 2 AND 5, PUSH–PULL TRAINING

Weeks
Trainer Exercises
S
1-3
R S
4-6
R
Tips Squat
Hack squat
4
3
6-8
6-8
4
3
2-3
2-3
Because the workout sequences Leg press 3 6-8 3 2-3
PUSH
change every week and the Bench press 4 6-8 4 2-3

loads change after 3 weeks, Chest press 3 6-8 3 2-3
this technique requires enough Seated barbell military press 3 6-8 3 2-3
experience in strength training Deadlift 4 6-8 4 2-3

to know your loads relatively Lying leg curl 3 6-8 3 2-3
well. In weeks 1 and 4, you may Lat pull-down 4 6-8 4 2-3
PULL
also prioritize training all three Seated row 3 6-8 3 2-3

lifts in powerlifting. Barbell standing curl 4 6-8 4 2-3
Crunches (with machine) 3 6-8 3 2-3
S: sets; R: repetitions.

Technique #25 S
Perceived effort
MAXIMUM WEIGHT 1
HOW DOES IT WORK?

Effect on This method uses a narrow pyramid approach. Complete 5 sets in the following order:
hypertrophy 3 × 90% 
1 × 95% 
1 × 97% 
Effect on strength 1 × 100% 
and power 1 × 100% + 1 kg
ADVANTAGES
Effect on muscular → This technique allows you to slightly increase your 1RM at each session.
endurance
DISADVANTAGES
→ You risk doing only the eccentric phase of the last set (a spotter is essential).
Experience required → Adding as little load as 1 kg will require fractional plates.
PRESCRIPTION TABLE
Accumulation
method Load of repetitions of sets per of exercises per
Rest between
sets
Intensification
method 90%-100% + 1 kg 1-3 5 1 3-5 minutes
Trainer SET 1 SET 2 SET 3

Tips 3 minutes
rest
3 minutes
rest
3 reps 1 rep 1 rep
It is best to use fractional at 90% at 95% at 97%
plates for barbell and dumbbell
exercises so you can add weight SET 5 SET 4
in 1 kg increments. Make sure 5 minutes 4 minutes
you have a partner to spot each 1 rep rest 1 rep rest
of your sets on bench press or at 100% + 1 kg at 100%
squat!

Technique #26 S
Perceived effort
MAXIMUM WEIGHT 2
HOW DOES IT WORK?

Effect on This technique involves performing 5 sets of your 1RM. With each new training
hypertrophy session, you should try to improve your performance. For progression with small
increments, you can use fractional plates. This is a technique that has been com-
monly used by Bulgarian weightlifters.
Effect on strength
→ This method is relatively simple.
Effect on muscular DISADVANTAGES

endurance → This technique is recommended only for athletes and well-trained individuals
due to its difficulty, stress on the tendons, and high-intensity load.
→ It requires great concentration at each repetition and can cause significant fatigue.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 100% 1 5 1 3-5 minutes

method
SET 1 SET 2 SET 3

Trainer 1 rep
3-5 minutes
rest 1 rep
3-5 minutes
rest 1 rep
Tips at 100% at 100% at 100%
Depending on your muscle fiber

SET 5 SET 4
type distribution (distribution
3-5 minutes 3-5 minutes
of type I and type II fibers), your 1 rep rest 1 rep rest
fourth and fifth sets may only be at 100% at 100%
achievable at 90%-98% of your
maximum because of the fatigue
caused. This will generally occur
in muscles made up mainly
of fast-twitch fibers (e.g., the
triceps).

Technique #27 S
Perceived effort
5×5
HOW DOES IT WORK?

Effect on This method involves performing 5 sets of 5 repetitions beginning at 85% load. It
hypertrophy is a derivative version of the general standards 1RM-5RM (technique #22) because
it requires specific work within your 1RM-5RM.
Effect on strength ADVANTAGES

and power → It allows you to work hard without being too close to your 1RM, therefore
allowing beginners to become familiar with handling a higher intensity load
without the risk of negatively affecting technique (often seen in 1RM).
Effect on muscular
endurance DISADVANTAGES
→ It can become monotonous.
→ Advanced individuals will quickly stagnate with this technique.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 85% 5 5 1-2 3 minutes

method
SET 1 SET 2 SET 3

Trainer 5 reps
3 minutes
rest 5 reps
3 minutes
rest 5 reps
Tips at 85% at 85% at 85%
Do not increase the load until

SET 5 SET 4
you are able to complete your 5
3 minutes 3 minutes
sets of 5 repetitions. Once these 5 reps rest 5 reps rest
are accomplished, the increase at 85% at 85%
in load should be 2%-5%.

Technique #28 S
Perceived effort
5 × 5 HIGHER STRENGTH
HOW DOES IT WORK?

Effect on This technique is based on research carried out in Japan.7 It demonstrated that
hypertrophy individuals who performed very high reps on the last set of a maximal strength
exercise had more gains in strength and muscle hypertrophy than those who only
trained low reps. For this technique, therefore, you will need to perform 6 sets: the
Effect on strength first 5 sets will be 5 reps at 85%, and the last set will be 25-30 reps at 45%-50%.
and power
ADVANTAGES
→ It improves strength (+5%), endurance, and muscle hypertrophy.
Effect on muscular → It is easy to use with any exercise.
endurance → It helps to reach higher levels of growth hormone release, which provides
additional gains in strength and hypertrophy.

→ It can be too demanding if performed more than once per week on a muscle
group.
Accumulation
Intensification Number Number Number
Rest between
method Load of repetitions
per set
of sets per
exercise
of exercises per
muscle group
sets
85%, 45%-50% 5, 25-30 6 2-3 1-3 minutes
Trainer
Tips
EXAMPLE BENCH PRESS SEQUENCE
Because this technique is very
demanding, be careful not to Exercises Sets Reps Rest
use it on one muscle group more 5 5 3 min
Dumbbell bench press
than once a week. You can use 1 25-30 1 min
this technique for up to 8 weeks. 5 5 3 min
Barbell decline bench press
1 25-30 1 min
5 5 2 min
Seated dumbbell shoulder press
1 25-30 1 min
5 5 2 min
Dip
1 25-30 1 min
5 5 2 min
Triceps push-down
1 25-30 1 min

Technique #29 S
Perceived effort
STAGE 5RM-3RM
HOW DOES IT WORK?

Effect on This technique consists of performing 3 consecutive sets at 5RM and 3 consecutive
hypertrophy sets at 3RM.
ADVANTAGES
Effect on strength → This method allows you to gradually incorporate higher intensity work so that
and power you can learn to handle heavier loads. The number of repetitions can be varied
(see the Trainer Tips).

endurance → It can become monotonous.
→ Advanced individuals will quickly stagnate with this technique.

Rest between
sets
Accumulation per set exercise muscle group
method
85%, 90% 5, 3 6 1-2 3-4 minutes
Intensification
method
SET 1 SET 2 SET 3

3 minutes 3 minutes
rest rest
Trainer
5 reps 5 reps 5 reps
at 85% at 85% at 85%
Tips
SET 5 SET 4
Vary the intensity of stages. For 4 minutes 3 minutes
example, you could perform the 3 reps rest 3 reps rest
following stages: at 90% at 90%
• 4RM-2RM (3 sets of 4 at 88%

and 3 sets of 2 at 94%) SET 6
• 3RM-1RM (3 sets of 3 at 90% 4 minutes
rest 3 reps
and 3 sets of 1 at 100%)
at 90%

Technique #30 S
Perceived effort
PARTIAL REPS WITH
MAX EFFORT
Effect on
hypertrophy HOW DOES IT WORK?
This method consists of executing only part of the range of a movement in the
region where you are strongest. This will allow you to use more weight in order
Effect on strength to overload the movement. Research has shown significant gains in strength with
and power this technique despite the lack of a full range of motion.14,15
ADVANTAGES
Effect on muscular → This method allows you to gradually incorporate higher intensity work so that
endurance you can learn to handle heavier loads without actually using it in a full range
of motion.

→ Because it does not use a full range of motion, this should be combined with
movements in a full range of motion to avoid creating understimulated portions
Accumulation of the movement.
method → This method should only be used once you have become proficient at the tech-
Intensification nique for a movement and a base level of strength has been attained through
method other methods in this book. It should not be used to simply lift heavier loads.
PRESCRIPTION TABLE

Trainer Load of repetitions
per set
of sets per
exercise
of exercises per
muscle group
Rest between
sets
Tips
To take advantage of the elastic 85%-110% 1-5 3-8 1-2 3-5 minutes
energy generated by the muscle,

use solid structures such as
blocks to control the rebound
during a bench press. You can
create your own blocks with
5 cm × 15 cm wood planks.

Technique #31 S
Perceived effort
INTERSET DECREASING
LOADS
Effect on
This method consists of a sequence in which you decrease the load while increa-
sing the number of repetitions with each set. Be sure to warm up well before
Effect on strength starting with your 1RM to avoid injury. Do at least 2-5 warm-up sets with gradually
and power increasing loads.
ADVANTAGES
Effect on muscular → This technique allows you to recruit fast-twitch fibers using heavy loads.
endurance → It allows you to start training while fresh and rested for your heaviest sets,
which will maximize the weight of the lifted loads.

→ This method can be very time consuming because of the extended warm-up
period.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
70%-100% 1-12 2-6 1-3 3-4 minutes
Trainer
Tips SET 1 SET 2 SET 3
Each week, try increasing your 4 minutes 4 minutes
initial loads for each muscle 1 rep rest 3 reps rest 5 reps
at 95%-100% at 90% at 85%
group by 1%. For example:
• Week 1: 95%, 90%, 85%,
80%, 75% SET 5 SET 4
• Week 2: 96%, 91%, 86%, 3 minutes 3 minutes
9 reps rest 7 reps rest
81%, 76%
at 75% at 80%
• Week 3: 97%, 92%, 87%,
82%, 77%

Technique #32 S
Perceived effort
GROUPING DROPSET
HOW DOES IT WORK?

Effect on Choose a load that allows you to perform a maximum of 4 reps (your 4RM), then
hypertrophy rest for 10-15 seconds. Reduce the load by 10%-15% and try to complete as many
reps as possible. Take another 10- to 15-second pause, remove 10%-15% of the
load again, then complete as many reps as possible a second time.
Effect on strength
→ This technique is a prerequisite to grouping (technique #33). Start with this
method and move on when you are comfortable.
Effect on muscular → It is very effective at fatiguing both fast- and slow-twitch muscle fibers.
endurance
DISADVANTAGES
→ You will need a spotter because you will work to muscle failure three times in a set.
Experience required → It requires a change of loads.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 58%-88% 4 + max + max 2-4 1-2 3-4 minutes
Trainer 15 seconds
rest
15 seconds
rest
Tips 4RM Max Max
Over the weeks, increase the exercise reps reps
load on your dropsets. For
example:
• Week 1: Deload by 15%
Reduce the load 10%-15%

Technique #33 S
Perceived effort
GROUPING
HOW DOES IT WORK?

Effect on Choose a load that allows you to perform a maximum of 4 repetitions (your 4RM),
hypertrophy then rest for 10-15 seconds. Then try to complete 1-2 reps. Rest another 10-15
seconds, then try to complete 1-2 reps a second time.

and power → This technique is based on the same principle as extended 7’s (technique #100),
but with an emphasis on strength work. It actually allows you to get a better
volume of work at high intensity in your session.
Effect on muscular
→ You will need a spotter because you will work to muscle failure three times in a set.

Rest between
sets
method
88% 4 + 1-2 + 1-2 2-4 1-2 3-4 minutes
Intensification
method
15 seconds 15 seconds
rest rest
4RM 1-2 1-2

Trainer exercise reps reps
Tips
The first week, use a 5RM to
do the sequence of 4 reps + 1-2
reps + 1-2 reps. This represents
a more gradual approach. If
you do more than 2 repetitions
when grouping, this means
you haven’t used a load close
enough to your 4RM; increase
the loads in the next series.

Technique #34 S
Perceived effort
1-MINUTE INTERVALS AT 85%
HOW DOES IT WORK?

Effect on Do 2 repetitions at 85% of your 1RM with 1 minute of recovery between sets for
hypertrophy a total of 8 consecutive sets.
85% is roughly equivalent to your 5RM. If, for example, you do 3 sets of 5RM
Effect on strength (9 reps) spaced 3.5 minutes apart, it will take you about 8 minutes to finish. This
and power technique allows you to take the same time to get to 16 reps—essentially equal
work. However, this technique becomes more beneficial when you decrease the
rest time. For example, if you take 45 seconds of rest between your sets, you'll
Effect on muscular accomplish your 16 reps in just over 6 minutes. This means an increase in the
endurance density of your workout and then more strength gains!
ADVANTAGES
Experience required → It is easy to use with any exercise.
→ There is no need to change the load.
method → A spotter is required for the last sets during a bench press or squat.
Intensification

Rest between
sets
Trainer 85% 2 8 1 1 minute

Tips
When you successfully complete
all 8 sets of 2 repetitions
required at 85%, decrease the
rest time by 5-10 seconds at the
next session (e.g., 50 seconds
between sets) or increase the
load slightly.

Technique #35 S
Perceived effort
1-MINUTE INTERVALS AT 90%
HOW DOES IT WORK?

Effect on Do 1 repetition at 90% of your 1RM with 1 minute of recovery between sets for a
hypertrophy total of 10 consecutive sets.
90% is roughly equivalent to your 3RM. If, for example, you do 3 sets of 3RM
Effect on strength (9 reps) spaced 4 minutes apart, it will take you about 9 minutes to finish. This
and power technique allows you to take the same time to get to 10 reps—essentially equal
work. However, this technique becomes more beneficial when you decrease the
rest time. For example, if you take 30 seconds of rest between your sets, you'll
Effect on muscular accomplish your 10 reps in just 6 minutes. This means an increase in the density
endurance of your workout and more strength gains!
ADVANTAGES
Experience required → It is easy to use with any exercise.
→ There is no need to change the load.
method → A spotter is required for the last sets during a bench press or squat.
Intensification

Rest between
sets
Trainer 90% 1 10 1 1 minute

Tips
When you successfully complete
all 10 sets of 1 repetition
required at 90%, decrease the
rest time by 5-10 seconds at the
next session (e.g., 50 seconds
between sets) or increase the
load slightly.

Technique #36 S
Perceived effort
SUPER-PLETNEV
HOW DOES IT WORK?

Effect on This technique consists of performing 4 consecutive exercises with different in-
hypertrophy tensification methods and no rest between exercises. The first will be 4 eccentric
repetitions performed at 100%-110% of your maximum load while a partner assists
during the concentric phase. The second will consist of 6 explosive repetitions
Effect on strength at 30% of your 1RM. The third will be an isometric repetition that will last 20-
and power 40 seconds, and the fourth will be a strength exercise performed at 3RM-5RM.
Ideally, use basic exercises like push-ups, squats, deadlifts, and bent-over rows
for all 4 consecutive exercises, but for the eccentric repetitions (first exercise), use
Effect on muscular an exercise that allows you to do the concentric phase with two arms or legs and
endurance the eccentric phase with one arm or leg.
ADVANTAGES
Experience required → This technique helps to fatigue a wide range of muscle fibers because it uses
all modes of contraction. It therefore has a great impact on strength gains and
hypertrophy.
Accumulation
method DISADVANTAGES
Intensification → It is very demanding and should only be performed by advanced individuals.
method → A partner is required to perform the concentric phase of the first exercise.
PRESCRIPTION TABLE
Number
Trainer Load
of repetitions
or seconds
Number
of sets per
Number
of exercises per
Rest between
sets
Tips per set
exercise muscle group
4 reps +
This technique is useful not 6 reps + 20-40
30%-110% 2-4 1-2 3-5 minutes
only for the gains in strength seconds +
3-5 reps
it provides but also for the
gains in hypertrophy caused by
cumulative time under tension.
It can therefore be used in a
hypertrophy program.

ECCENTRIC EXERCISE EXPLOSIVE EXERCISE
Eccentric leg press: Jump squat:

4 reps 6 reps
or or
Fly to press: Clap push-up:
5 reps 6 reps
STRENGTH EXERCISE ISOMETRIC EXERCISE
Isometric barbell front

Lunge:
squat at 90 degrees:
3 reps per leg
20 seconds
or
or
Dumbbell chest press:
5 reps
Isometric push-up:
30 seconds

Technique #37 S
Perceived effort
HEAVY LIFTING AND MANUAL
ISOMETRICS
Effect on
A partner applies a manual overload during the concentric phase of the movement,
preventing you from continuing the movement. This pressure is applied for only
Effect on strength 2-3 seconds before it is removed and you can complete your repetition. This may
and power be done to only some of the repetitions or all repetitions of a set.
For this technique, your partner should control her strength so that the bar stays
Effect on muscular in an isometric position for 2-3 seconds. Pushing too hard would lower the bar,
endurance involving a supramaximal eccentric phase, which is not the goal and which would
increase the risk of injury. In addition, the direction of the pressure emitted should
mirror the exercise. For example, in a pull-up your partner will need to exert a
Experience required downward body pull, whereas in a lat pull-down she will need to exert upward
pressure on the bar.
Accumulation ADVANTAGES
method → This technique has the advantages of overcoming isometric training and improves
Intensification its weak points. For example, if the most difficult phase of the bench press for
method you is the elbow lockout, you might ask your partner to apply pressure to the
bar when 3/4 of the movement has been completed.
DISADVANTAGES
Trainer → It requires a partner to complete.
Tips → It is difficult to perform on certain exercises in which you are stronger than your
partner (e.g., squat, deadlift).
Vary the working angles to which
→ It is impossible to execute on explosive movements (e.g., snatch, clean).
manual isometric tension will be
applied. You can, for example,
vary the isometric position with PRESCRIPTION TABLE
each repetition:
• Repetitions 1 and 4: Rest between
sets
1/4 movement per set exercise muscle group
• Repetitions 2 and 5:
2-6 (1-6
1/2 movement 70%-83% 2-5 1-2 2-3 minutes
overloads)
• Repetitions 3 and 6:
3/4 movement

Technique #38 S
Perceived effort
KULESZA METHOD
HOW DOES IT WORK?

Effect on Start with 2 progressive warm-up sets of 3 repetitions at 70% and 80%, 1 minute
hypertrophy apart. Then continue with 3 progressive sets toward your 1RM, consisting of 3
reps at 90%, 2 reps at 95%, and 1 rep at 100%, spaced with a rest of 3-5 minutes
between sets. Finally, perform 3-5 sets of 2-3 repetitions at 85%-90%, spaced with
Effect on strength a rest of 3-5 minutes between sets.
and power
ADVANTAGES
→ This variant uses a specific muscular response called post-tetanic facilitation.
Effect on muscular Researchers have shown that there was an increase in contractile force and
endurance speed after a period of rest following maximum exertion.6,8 This could allow
the loads to be increased by 1%-2% on subsequent series.

→ It requires a long phase of preparation before the training session. However,
the activation phase still results in strength gains.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
70%-100% 1-3 8-10 1 3-5 minutes
Trainer
Tips WARM-UP PHASE
Wait until you are experienced
in strength training before using 3 reps at 70% + 3 reps at 80% + 1 minute rest between sets
this method; otherwise you will
be excessively fatigued by the ACTIVATION PHASE
beginning of the training session
3 reps at 90% + 2 reps at 95% + 1 rep at 100% + 3-5 minutes rest
and be unable to take full
between sets
advantage of the post-tetanic
effect following the activation TRAINING SESSION
phase.
3-5 sets of 2-3 reps at 85%-90% + 3-5 minutes rest between sets

Technique #39 S
Perceived effort
BULGARIAN METHOD
HOW DOES IT WORK?

Effect on This technique uses the same principle as overload in big waves (technique #111),
hypertrophy but at very high intensity. Perform progressive warm-up sets (e.g., 2 reps each
at 60% and 70% and 1 rep each at 80% and 90%), then start your first set with a
single rep at 100%. After 3-5 minutes rest, do 2-3 repetitions at 85%-89%, then 1
Effect on strength repetition at 90%, then repeat 1 repetition at 100%. Each set should be followed
and power by 3-5 minutes of rest. Alternate this sequence, trying to slightly increase the load
used to perform 2-3 repetitions. Ideally, do no more than 2-3 waves. It might look
like this: 100% + 85% + 90% + 100% + 86% + 91% + 100%.
Effect on muscular
endurance ADVANTAGES
→ This variant uses a specific muscular response called post-tetanic facilitation.
Researchers have demonstrated an increase in contractile force and speed
Experience required after a period of rest following maximum exertion.6,8
→ This could allow the loads to be increased by 1%-2% on subsequent series.
method → As in all maximum strength techniques, it requires a spotter on the squat and
Intensification bench press.
method
PRESCRIPTION TABLE

Rest between
sets
Trainer
Tips 85%-100% 1-3 6-9 1 3-5 minutes
Wait until you are experienced

in strength training before using
this method; otherwise you will
be excessively fatigued by the
1 rep 1 rep 1 rep
beginning of the training session at 100% at 100% at 100%
and be unable to take full
advantage of the post-tetanic
effect following the activation 1 rep 1 rep
at 90% at 91%
phase.
3 reps 3 reps
at 85% at 86%

Technique #40 S
Perceived effort
OVERLOAD IN SMALL WAVES
HOW DOES IT WORK?

Effect on This method consists of repeating 2-3 waves made up of 2 sets performed at 6RM
hypertrophy (83%) and 1RM (100%). Try to increase the load of your sets of 6RM by at least 1%
with each new wave. To do this, you can use fractional plates.

and power → This technique uses post-tetanic facilitation by increasing the intensity of work
at 6RM as the waves progress.
→ It allows you to reassess your 1RM.
Effect on muscular → It is easy to apply and can be used in the first year of training because it includes
endurance fewer sets than overload in big waves (technique #111).
DISADVANTAGES
Experience required → As in all maximum strength techniques, it requires a spotter on the squat and
bench press.

method
Rest between
Intensification per set exercise muscle group
sets
method
83%-100% 1-6 4-6 1 3-5 minutes
Trainer
Tips 1 rep 1 rep 1 rep
This is one of the wave at 100% at 100% at 100%
overloading techniques that

I enjoy the most. It is simple
and efficient. You can also vary
the repetitions (e.g., 7RM-2RM
waves or 8RM-3RM waves) as
long as you stay under 3RM at 83% at 84% at 85%
during your even series in order
to maintain the post-tetanic
effect.

Technique #41 S
Perceived effort
5 × 10
HOW DOES IT WORK?

Effect on This method is actually a 6-8 week training plan that involves alternating a 5 × 5
hypertrophy (technique #27) and a 10 × 10, or German volume phase 1 (technique #132), on
the same exercise. This is a technique that works very well with a 3-day split such
as the squat–bench–deadlift split (technique #48).
Effect on strength → Weeks 1, 3, 5, and 7: Choose two exercises for the same muscle group and
and power complete 5 sets of 5 reps (5 × 5) at 85% followed by additional exercises. You
will take 2-3 minutes of recovery between sets.
→ Weeks 2, 4, 6, and 8: Choose one of the exercises you used for 5 × 5 and
Effect on muscular complete 10 sets of 10 reps (10 × 10) at 65%-70%. You will take 2 minutes of
endurance recovery between sets and add 1 or 2 assistance exercises.
ADVANTAGES
Experience required → It allows excellent gains in strength and muscle hypertrophy.
DISADVANTAGES
Accumulation → Due to the high volume, this method should not be used by novices.
method
method Number Number Number
Rest between
sets
85%, 65%-70% 5, 10 5, 10 2, 1 2-3 minutes

Trainer
Tips
This technique causes constant
EXAMPLE DEADLIFT SEQUENCE
adaptation of the muscles by
Weeks 1, 3, 5, and 7 Weeks 2, 4, 6, and 8
varying the loads week after Exercises
Sets Reps Rest Sets Reps Rest
week. The first few weeks you Deadlift 5 5 3 min 10 10 2 min
may not be able to complete Romanian deadlift 5 5 3 min 3 8-10 2 min
your 25 (5 × 5) and 100 (10 × 10) Lying leg curl 3 4-6 3 min 3 8-10 2 min
reps at the prescribed loads, Lat pull-down 3 4-6 3 min 3 8-10 2 min
which is normal. Continue the Barbell standing curl 3 4-6 2 min 3 8-10 2 min
method for 8 weeks or until you Crunches with machine 3 4-6 2 min 3 8-10 2 min
can get all your reps.

Technique #42 S
Perceived effort
MAX EFFORT WITH VARIABLE
RESISTANCE
Effect on
This technique is the same as the general standards 1RM-5RM (technique #22),
but with the addition of chains or superbands.
Effect on strength
→ This method allows you to take advantage of the mechanical ability of the
muscle. When muscles are in a lengthened position, there is greater passive
Effect on muscular tension (tendons) and less active tension (muscles). You are therefore weaker
endurance in these positions. Conversely, the more the muscle is shortened, the more
the active tension increases and the stronger you are (to a certain degree). The
overload created by chains or superbands therefore increases the total tension
Experience required placed on the muscles and increases the strength gains.
DISADVANTAGES
Accumulation → This technique is not possible in all training facilities due to the required
method equipment and ground anchors (for deadlift with superbands, for example).
Intensification

Rest between
sets
Trainer 85%-100% 1-5 5-8 1-2 3-5 minutes

Tips
Before trying this technique,
start with variable resistance
training (technique #159), which
is in fact the same technique as
this one, but with less intensity.

Technique #43 S
Perceived effort
ISOMETRIC STRENGTH
HOW DOES IT WORK?

Effect on This technique consists of performing 2 sets where you will hold a load of 90% at
hypertrophy 4-8 cm before the end of the movement for 10-20 seconds, spaced with 2 minutes
of rest. Once these 2 sets have been completed, you will then complete, on the
same exercise, 3 sets of 6 repetitions at 80% load. The Smith machine is very useful
Effect on strength for this type of training technique.
and power
ADVANTAGES
→ It increases muscle density and improves maximum strength in the last phase
Effect on muscular of a movement.
endurance
DISADVANTAGES
→ It requires a workout partner on certain exercises to count the time under tension.
Experience required
PRESCRIPTION TABLE
Number
Number Number
Accumulation Load
of seconds
of sets per of exercises per
Rest between
or repetitions sets
method per set
Intensification 80%-90%
10-20 seconds +
5 1-3 2 minutes
6 reps
method
EXAMPLE OF AN ISOMETRIC STRENGTH TRAINING SESSION

Trainer FOR BENCH PRESS
Tips Exercises Sets

Time under
tension/Reps
Rest
This technique was used by Bob 2 10-20 s 2 min

Bench press with Smith machine
Hoffman, founder of the York 3 6 reps 2 min
Barbell Company and creator 2 10-20 s 2 min

Dumbbell incline bench press
of Muscular Development 3 6 reps 2 min
Seated military press with Smith 2 10-20 s 2 min
magazine, for his weightlifting
machine 3 6 reps 2 min
athletes in the 1960s. In addition,
2 10-20 s 2 min
Mike Mentzer, a professional Barbell closed-grip bench press
3 6 reps 2 min
bodybuilder, extolled the
2 10-20 s 2 min
virtues of isometric training for Triceps push-down
3 6 reps 2 min
gains in strength and muscle
hypertrophy.

Technique #44 P
Perceived effort
THE INCH PROGRAM
HOW DOES IT WORK?

Effect on This method involves performing partial repetitions with a 110% load, gradually
hypertrophy increasing the distance to be covered each week by 4-5 cm. This method should
be combined with full repetitions to ensure you are working through the full range
of motion. Typically you will start with 2 sets of partial reps (110%) followed by 3
Effect on strength sets of full reps (75%-90%).
and power
ADVANTAGES
→ This technique allows you to gradually increase your strength by adding more
Effect on muscular range of motion to your reps each week. On average, you will be able to increase
endurance your strength on a movement 10% over the course of 8 weeks.
DISADVANTAGES
Experience required → It should be supplemented by full-amplitude exercises.
→ A spotter is necessary when handling loads above your 1RM.
→ It requires a power rack with moveable safety bars.
Accumulation
Load on partial Rest between
method repetition
of repetitions
per set
of sets per
exercise
of exercises per
muscle group
sets
110% 1-3 2 1 2-3 minutes
Trainer
Tips
EXAMPLE OF PROGRESSION OVER THE COURSE OF 8 WEEKS
This technique is preferably
Week Placement of safety bars (power rack)
used on basic exercises, such
as the bench press, squat, and 1 8 cm from the start of the movement
deadlift. You will need to use a 2 12 cm from the start of the movement
power rack in order to properly
3 16 cm from the start of the movement
adjust the height of the safety
bars to guide your range of 4 20 cm from the start of the movement
motion. 5 24 cm from the start of the movement
8 Complete repetition

Technique #45 P
Perceived effort
WENDLER METHOD
HOW DOES IT WORK?

Effect on This technique is based on the book by Jim Wendler,34 a powerlifter who once did
hypertrophy a 450 kg squat in competition. The plan is designed for 4 days a week (each day
targets either standing press, deadlift, squat, or bench press) for 4 weeks:
→ Week 1: 3 sets of 5 repetitions at 75%, 80%, and 85%
Effect on strength → Week 2: 3 sets of 3 repetitions at 80%, 85%, and 90%
and power → Week 3: 1 set of 5 repetitions, 1 set of 3 repetitions, and 1 set of 1 repetition at
75%, 85%, and 95%, respectively
→ Week 4: 3 sets of 5 repetitions at 40%, 50%, and 60%
Effect on muscular
→ It helps improve muscle strength on powerlifting lifts.

→ It allows a very low volume at maximal strength. According to the Prilepin
chart (appendix #7), with a weight between 80%-90% of 1RM, the goal is 10-20
Accumulation repetitions, with 15 being optimal. This technique achieves only a maximum
method of 9 repetitions (5 + 3 + 1).
Intensification → Only 1 set per exercise will go to failure.
method
PRESCRIPTION TABLE

Rest between
sets
Trainer
Tips 40%-95% 5, 3, 5 + 3 + 1, 5 1-3 1 2-3 minutes
Once the main exercise has

been completed, add additional
exercises to the main lift with
6-20 repetitions per exercise EXAMPLE OF 4 WEEKS OF THE WENDLER METHOD
(e.g., back exercises during the Day 1 Day 2 Day 3 Day 4
deadlift; quadriceps exercises Training week Warm-up
during the squat; shoulder and Standing press Deadlift Squat Bench press
triceps exercises during the Week 1 5 × 75%, 5 × 80%, maximum reps at 85% (5 or more)
standing or bench press).
Week 2 3 × 80%, 3 × 85%, maximum reps at 90% (3 or more)
Week 3 5 × 75%, 3 × 85%, maximum reps at 95% (1 or more)
Week 4 5 × 40%, 5 × 50%, 5 × 60% (deload week)
Continue with assistance exercises

Technique #46 P
Perceived effort
5-3-2 SPLIT
HOW DOES IT WORK?

Effect on This method involves performing 10 weeks of maximum strength training. The
hypertrophy weeks will be divided into a 5-3-2 split:
1. The first 5 weeks, you will complete 5 sets of 5 repetitions.
2. The next 3 weeks, you will complete 3 sets of 3 repetitions.
Effect on strength 3. The next 2 weeks, you will complete 2 sets of 2 repetitions.
and power
ADVANTAGES
→ It allows you to work progressively toward your 1RM and to develop your
Effect on muscular maximum strength.
endurance → It is ideal for training the main lifts, such as the squat, deadlift, and bench press.
DISADVANTAGES
Experience required → A spotter is required to monitor lifts where you may get stuck (e.g., bench
press, squat).
→ It is advisable to have at least a year of training experience before undertaking
Accumulation this technique.
method
method Number Number Number of
Rest between
Load of repetitions of sets per exercises per
sets
85%, 90%, 95% 5, 3, 2 5, 3, 2 2-3 3-5 minutes

Trainer
Tips
After 10 weeks of maximum
EXAMPLE TRAINING PLAN FOR PUSH DAYS
strength, switch to lower
intensity, higher volume training. Weeks Weeks Weeks
Exercises 1-5 6-8 9-10
This will spare your tendons and
Sets Reps Sets Reps Sets Reps
your nervous system, which will Squat 5 5 3 3 2 2
have been strongly stimulated Leg press 5 5 3 3 2 2
during the application of this Leg extension 5 5 3 3 2 2
technique. Bench press 5 5 3 3 2 2
Dumbbell bench press 5 5 3 3 2 2
Dip 5 5 3 3 2 2
Seated barbell shoulder press 5 5 3 3 2 2

Technique #47 P
Perceived effort
WESTSIDE METHOD
HOW DOES IT WORK?

Effect on This method was popularized by Louie Simmons30 in the late 1980s and early
hypertrophy 1990s. It consists of performing strength and power work on powerlifting lifts
(squat, bench press, and deadlift) spread over 2 days (maximal effort [90%-100%]
and dynamic effort [40%-60%]) spaced 72 hours apart. For example, your weekly
Effect on strength schedule might look like this:
and power → Monday: Maximal effort on squat or deadlift
→ Wednesday: Maximal effort on bench press
→ Friday: Dynamic effort on squat or deadlift
Effect on muscular → Sunday: Dynamic effort on bench press
endurance A Westside session consists of an average of 4 exercises: the main lift; an assis-
tance exercise to the main lift (e.g., triceps for the bench press in 4-5 sets of 5
repetitions); and 2 assistance exercises (e.g., latissimus, shoulders, abdominals).
Experience required On maximum effort days, the use of chains or weight releasers is recommended,
while on dynamic effort days, chains or superbands are recommended in order
to promote acceleration at the end of the movement. Also, because the deadlift is
Accumulation more demanding on the nervous system than the squat or bench press, perform
method the optimal number of repetitions according to the Prilepin chart (appendix #7).
Intensification

Rest between
sets
Trainer 90%-100%,
40%-60%
1-3, 3-6 3-10, 8-12 1
2-5 minutes,
45-60 seconds
Tips
On dynamic effort days, Louie
Simmons suggests doing sets
DAY 1: MAXIMAL DAY 2: MAXIMAL
of 3 reps for the bench press,
2 reps for the squat, and 1 rep Squat or deadlift + assistance
Bench press + assistance
for the deadlift. The box squat exercises for hamstrings
exercises for pectorals and triceps
and lower back
is another essential exercise
that you must integrate. For DAY 3: DYNAMIC DAY 4: DYNAMIC
more information, see one of
Squat or deadlift + assistance Bench press + assistance
his books.
exercises for quadriceps exercises for shoulders
and abdominals and triceps

Technique #48 P
Perceived effort
SQUAT–BENCH–
DEADLIFT SPLIT
Effect on
This method focuses primarily on powerlifting lifts: the squat, bench press, and
deadlift. As a result, you will split your training over 3 days (48 hours apart) and
Effect on strength work on one lift per day. Some people prefer this plan because it ensures they
and power have an equal allocation of practice time for each lift. You can use this method as
long as you want, with a slight variation in the repetition scheme every 4 weeks.
Effect on muscular ADVANTAGES

endurance → It is ideal for beginners who want to familiarize themselves with the lifts in
powerlifting.
→ It only requires 3 days of training a week.
Experience required
DISADVANTAGES
→ It does not allow you to do a high volume of work on each muscle group.
Accumulation → Each lift (squat, bench press, deadlift) is only trained once a week.
method
method Number Number
Number of main
lift exercises Rest between
Load of repetitions of sets per
per muscle sets
per set exercise
group
Trainer
70%-90% 3-12 3-4 2 1-3 minutes
Tips
Incorporate about 4-5 exercises
DAY 1 DAY 2 DAY 3
(2 on your main lift and 3
assistance exercises) per day
on which you will complete 3 Squat Bench Deadlift
or 4 sets. For example, for training press training training
day 1, you could do a squat
exercise, box squat exercise,
leg extension exercise, calf
exercise, and sit-ups. For day 2,
you could do two bench press
exercises, a shoulder exercise,
a triceps exercise, and an
abdominal exercise.

Technique #49 S
Perceived effort
EXTENDED 5’S CLUSTER
HOW DOES IT WORK?

Effect on You begin with 5 repetitions at 5RM (85%), then rest 7-12 seconds. Then do only
hypertrophy 1 repetition and rest for another 7-12 seconds. Repeat the same pattern of 1 rep
and 7-12 seconds rest until you reach 10 repetitions. At the end of the set, rest for
3-5 minutes. Repeat this set 3-5 times.
Effect on strength
→ This technique allows you to perform more total work at high intensity, leading
to gains in strength and muscle hypertrophy.
Effect on muscular
→ Cluster training is very demanding on the muscles and nervous system. Too
much work will limit progress or even cause regression. This technique should
Experience required not be used on more than one muscle group at a time to avoid central nervous
system (CNS) exhaustion.

method
Rest between
Intensification Load of repetitions of sets per of exercises per
sets
method
85% 10 3-5 1 3-5 minutes
Trainer
Tips
5RM
In order to limit exhaustion, exercise 1 rep 1 rep 1 rep 1 rep 1 rep
do a cluster technique for a
maximum of 4 weeks, then
do a more traditional training
technique for the next 4 weeks
before repeating another Rest 7-12 seconds between reps
cluster technique.

Technique #50 S
Perceived effort
CLASSIC CLUSTER
HOW DOES IT WORK?

Effect on Perform only 1 repetition at a time at 87%-92%, with a 7-12 second rest between
hypertrophy each repetition, for a total of 5 reps.
ADVANTAGES
Effect on strength → This technique will allow you to get a better total workout at high intensity because
and power instead of doing 3 reps per set at 87%-92%, you will accomplish 5 reps per set
at 87%-92% (i.e., 5 reps at ~3RM intensity instead of 3 reps at ~3RM intensity).

endurance → Cluster training is very demanding on the muscles and nervous system. Too
much work will limit progress or even cause regression. This technique should
not be used on more than one muscle group at a time to avoid central nervous
Experience required system (CNS) exhaustion.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 87%-92% 5 3-5 1 3-5 minutes
Trainer
Tips 1 rep 1 rep 1 rep 1 rep 1 rep
In order to limit exhaustion,

technique for the next 4 weeks Rest 7-12 seconds between reps
before repeating another

cluster technique.

Technique #51 S
Perceived effort
ANTAGONIST CLUSTER
HOW DOES IT WORK?

Effect on This technique is similar to the classic cluster (technique #50), except that it in-
hypertrophy cludes 2 exercises that are performed in an alternating fashion. You will perform
5 total reps for each exercise at 87%-92%, alternating 1 rep at a time without rest
between exercises until all 10 repetitions are accomplished. Antagonist means
Effect on strength “the opposite,” so you should combine chest with upper back, lats with shoulders,
and power quadriceps with hamstrings, biceps with triceps, or glutes and lower back with
abdominals.

endurance → This technique will allow you to get a better total workout at high intensity because
instead of doing 3 reps per set at 87%-92%, you will accomplish 5 reps per set
Experience required → It saves time by allowing you to perform two exercises simultaneously.
DISADVANTAGES
Accumulation → This technique should not be used on more than one exercise per muscle group
method at a time to avoid central nervous system (CNS) exhaustion.
Intensification

Rest between
sets
Trainer 87%-92%
10 (5 each
exercise)
3-5 1 3-5 minutes
Tips
do a cluster technique for a Example exercise 1: Bench press
technique for the next 4 weeks 1 rep 1 rep 1 rep 1 rep 1 rep
cluster technique.
1 rep 1 rep 1 rep 1 rep 1 rep
Example exercise 2: Bent-over barbell row to chest

Technique #52 S
Perceived effort
MENTZER CLUSTER
HOW DOES IT WORK?

Effect on You will perform 3 reps at 95%-100% of your maximum, performing 1 rep at a time
hypertrophy with 7-12 seconds of rest between each repetition, then decrease the load by 10% in
order to perform a final repetition separated by the same rest time (7-12 seconds).

and power → This technique allows you to do several repetitions at very high intensity,
procuring great gains in strength.

endurance → The classic cluster (technique #50) is a prerequisite before performing this
technique.
→ This technique should not be used on more than one muscle group at a time
Experience required to avoid central nervous system (CNS) exhaustion.
→ A training partner may be needed to change the load between repetitions.

method
Rest between
sets
method
95%-100% +
4 3-5 1 3-5 minutes
85%-90%
Trainer
Tips
1 rep at 1 rep at 1 rep at 1 rep at
95%-100% 95%-100% 95%-100% 85%-90%
Rest 7-12 seconds between reps
cluster technique.

Technique #53 S
Perceived effort
DROPSET CLUSTER
HOW DOES IT WORK?

Effect on This technique comes from the internal pyramid method (technique #114), but
hypertrophy is performed at higher intensity. It consists of doing 4-6 repetitions with a rest
time of 7-12 seconds between each repetition. The load will decrease by 5% for
each repetition. For example, a dropset cluster of 4 repetitions might be done at
Effect on strength 95%, 90%, 85%, and 80%. You can use up to 6 reps per set (add 1 rep at 75% and
and power 1 rep at 70%).
ADVANTAGES
Effect on muscular → This technique allows for higher volume at higher intensity than 4 reps per set
endurance at 88%. This cluster is recommended as a prerequisite to using the Mentzer
cluster (technique #52).

→ It requires a very precise change in loads (5%), which requires a preliminary
calculation of the loads to be used (see appendix #8 for the predicted absolute
Accumulation maximum based on number of repetitions for the bench press and the squat).
method
Rest between
sets
70%-95% 2-6 2-4 1 3-5 minutes

Trainer
Tips
Appendix #8 includes a dropset
cluster chart to help you in
the progression of your loads 1 rep at 1 rep at 1 rep at 1 rep at 1 rep at
according to your 1RM in the 95% 90% 85% 80% 75%
bench press and in the squat.

Technique #54 S
Perceived effort
ACCENTUATED ECCENTRIC
CLUSTER
Effect on HOW DOES IT WORK?
hypertrophy This technique is the same as the classic cluster (technique #50), except for each
repetition, a partner will exert additional resistance during the eccentric portion
of the movement, which you must control for 5 seconds. If you can’t keep up the
Effect on strength 5-second pace, your partner is pushing too hard. As with the classic cluster, you
and power will rest for 7-12 seconds between each repetition.
ADVANTAGES
Effect on muscular → This technique allows you to perform higher volume at high intensity because
endurance instead of doing 3 reps per set at 87%-92%, you will accomplish 5 reps per set
→ The eccentric overload can also provide more strength gains.
Experience required
DISADVANTAGES
→ This technique should not be used on more than one muscle group at a time
Accumulation to avoid central nervous system (CNS) exhaustion.
method → It requires a training partner to provide the resistance.
Intensification

Rest between
sets
Trainer 87%-92% 5 2-4 1 3-5 minutes

Tips
maximum of 4 weeks, then A partner must add resistance in the eccentric phase of each repetition

before repeating another cluster
1 rep 1 rep 1 rep 1 rep 1 rep
technique.

Technique #55 S
Perceived effort
FUNCTIONAL ISOMETRIC
CLUSTER
hypertrophy You will perform 6 isometric repetitions held for 5-10 seconds each with 7-12
second pauses between each repetition. Ideally, choose 3 positions in the move-
ment and perform 2 repetitions per position (e.g., at the start, middle, and end
Effect on strength of the movement).
and power
ADVANTAGES
→ This technique uses isometric contractions, which increase strength by 10%-
Effect on muscular 15%;2 therefore, larger loads can be used.
endurance
DISADVANTAGES
→ Given the intensity of the contractions, you will need a partner to help you
Experience required return to the starting position between repetitions.
→ You must use more than one position for each movement to be sure your
strength gains are transferred through the full range of motion.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
70%-100% 6 2-4 1 3-5 minutes
Trainer
Tips
Middle of the movement
maximum of 4 weeks, then Start of the movement End of the movement
1 rep 1 rep
1 rep 1 rep 1 rep 1 rep
before repeating another cluster
technique.

Technique #56 S
Perceived effort
MAXIMUM CONTRACTION
CLUSTER
hypertrophy This method is a combination of the accentuated eccentric cluster (technique
#54) and functional isometric cluster (technique #55). You will perform 5 reps (1
rep at a time) at 80%-90% load with a partner putting pressure on the bar during
Effect on strength the eccentric phase for 5 seconds. Then push or pull the barbell halfway through
and power the concentric portion and hold for 5-10 seconds, during which your partner will
again exert additional pressure. Finally, complete the last concentric portion by
yourself or with help. A 7-12 second rest is required between each repetition.
Effect on muscular
→ This technique allows high-quality work at high intensity, because the imposed
load varies within a repetition according to the force exerted.
Experience required
DISADVANTAGES
→ This technique requires a partner in order to exert the additional eccentric
Accumulation and isometric pressures.
method
Rest between
sets
80%-90% 5 2-4 1 3-5 minutes

Trainer
Tips
Eccentric phase: Pressure from a partner (5 seconds)
do a cluster technique for a Concentric phase: Pause halfway through and isometric hold 5-10 seconds with
maximum of 4 weeks, then pressure from a partner, then complete alone or with help
before repeating another cluster 1 rep 1 rep 1 rep 1 rep 1 rep
technique.

CHAPTER 3
CONCENTRIC
TRAINING:
HYPERTROPHY
THE COMPLETE GUIDE TO STRENGTH TRAINING METHODS

TRAINING PROGRAM
+ Intensity: 50%-85% (in some cases
less, after a first failure with this
intensity)
+ Number of repetitions: 6-12, or

15-50 seconds of effort (we also
use endurance parameters in this
chapter to promote hypertrophy)

concentric phase
+ Rest between sets: 30 seconds

to 3 minutes

workout: 200

(12-16 sets each); 6 (4-5 sets each)

24-48 hours
HYPERTROPHY
83

#3 CONCENTRIC TRAINING:
HYPERTROPHY
Concentric training techniques are the techniques seen In training, the goal is not to just complete your 6, 8, or
most often in gyms today. This section provides an intro- 15 reps, but rather to complete your reps in such a way
duction to the wide range of those available to you as you that each one takes you closer to your goal. If you want to
design your programs. For trainers, I strongly recommend develop your power, then each repetition must be done
that you begin to incorporate these methods into your in a way that maximizes your strength or speed. If you
own workouts before prescribing them to your clients. want to build muscle mass, then each rep should create
This will not only help deepen your understanding of a certain amount of fatigue requiring further muscular
the techniques but also give you the experience needed adaptations (hypertrophy or hyperplasia). Most people
to best educate your clients on their use and the logic who are unaware of these elements perform only 1 or 2
behind them. Think of the gym as a laboratory in which reps per set that take them closer to their goal (usually
you have to experiment with the techniques you want the last 2 reps, which are the most difficult). In fact, a
to apply before advising your clients. perfect repetition must consist of three main elements:
control in the eccentric phase, a slight controlled rebound
Each Repetition Must Be Perfect in the transition phase, and maximum acceleration in the
One important point about the application of the techniques concentric phase.
in this chapter (and all the other techniques in this book
that do not specifically mention speed of execution) is the → Control in the eccentric phase. The eccentric phase
use of control during the eccentric phase of a movement promotes greater adaptation in muscle hypertrophy
and acceleration during the concentric phase. Try it and than the concentric phase. In fact, eccentric muscle
see the results for yourself: Take a session in which you action is a necessary stimulus for muscle growth. It
do your workout without worrying about these details, produces better neural adaptation, greater strength, a
then repeat this same session a week later. The second higher level of stress per motor unit, better recruitment
time, focus on controlling the eccentric portion for 2-3 of fast-twitch fibers, and more muscle microtears. To
seconds and accelerating the weight as quickly as possible perform it well, this phase should be performed over
in the concentric phase. Note the difference in the level 2-3 seconds, contracting the target muscles (e.g., if
of difficulty and any soreness felt in the following days. you are doing a back exercise, you should not feel the
Without having introduced any other training techniques, strain primarily in your biceps) without any muscle
you will already see a difference in the effectiveness of relaxation during the movement. Keep in mind that
your workouts. when you exercise, you are not lifting weights, you

are contracting your muscles against resistance. This the best ways to generate maximum recruitment for
small detail will make all the difference. each of the reps is to take on a moderate to heavy
load and perform the concentric phase as quickly
→ Rebound in the transition phase. During the ec- as possible. Note that it is the intention to speed up
centric–concentric transition, it is best to activate the bar that counts, not the speed of the bar. This
what is called the myotatic stretch reflex (prestretch). will recruit more total fibers through a set than when
It is a nervous system reflex that causes increased this criterion is not taken into account. This method
recruitment of fast-twitch (type II) fibers generated is called compensatory acceleration training, or CAT
by neuromuscular spindles, which are specialized (the load is accelerated in order to compensate for
fibers in the muscle that protect it from stretching the use of a lighter load).
too quickly. This recruitment therefore allows greater
fatigue of type II fibers and will lead to better mus- In summary, each repetition done using the training
cle gains. In addition, prestretching adds the forces techniques in this section should be accomplished this
of the elastic components of the tendons during way: Perform the eccentric phase with control over 2-3
the concentric phase, providing an advantage for seconds, make a fast and controlled transition, then speed
your concentric strength. To perform this prestretch up the concentric phase as much as possible. If this isn’t
properly, you must perform the last quarter of the the way you train already, apply this basic principle first
eccentric phase in a short and quick fashion while and it will be a great start.
making sure to contract the target muscles.
→ Maximum acceleration in the concentric phase.

Newton’s second law states that force is equal to mass
(in kilograms) multiplied by acceleration (in square
meters per second). Therefore, to increase the force
generated by the muscle fibers, we can either increase
the lifted mass or increase its acceleration. The higher
the force required, the greater the number of muscle
fibers involved, thus creating greater fatigue. One of
CONCENTRIC TRAINING: HYPERTROPHY 85

Technique #57 P
Perceived effort
FULL-BODY SPLIT
HOW DOES IT WORK?

Effect on This method involves working the whole body in each of your workouts with 1 or
hypertrophy 2 exercises per muscle group.
ADVANTAGES
Effect on strength → This technique allows you to increase muscle adaptations without requiring
and power too much training volume.
→ It includes exercises that utilize large muscle groups, which promotes fat loss.
→ Because it works every body part, this technique increases metabolism.
Effect on muscular
→ Advanced athletes will quickly stagnate with this technique due to the lack of
volume per muscle group. This type of split will be more effective if it is used
Experience required for muscular strength needs (e.g., strength in multiple splits, technique #24).
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 60%-83% 6-20 2-4 1-2 1-2 minutes
Trainer EXAMPLE OF A FULL-BODY SPLIT FOR BEGINNERS
Tips Exercises Sets Reps Rest

Bench press 3 8-10 90 seconds
This training distribution is
One-arm dumbbell row 3 8-10 90 seconds
ideal for beginners because
their muscle capacity is not Leg press 3 8-10 90 seconds
high enough to withstand too Seated row to chest 3 8-10 90 seconds

much training volume. Thus, Seated shoulder press with machine 3 8-10 90 seconds
performing 1 or 2 exercises per Triceps push-down 3 8-10 90 seconds
muscle group 3 times per week
Standing barbell curl 3 8-10 90 seconds
will be optimal. After 6-8 weeks
Weighted crunch 3 8-10 90 seconds
of training, they can then switch
to a push–pull split (technique
#60).

Technique #58 P
Perceived effort
2-DAY SPLIT
HOW DOES IT WORK?

Effect on This technique involves dividing your full-body workouts into 2 days, similar to the
hypertrophy push–pull split (technique #60) and the lower- and upper-body split (technique
#59). The only difference is that upper-body (arm) exercises are included with the
leg exercises. The distribution of muscle groups will be as follows:
Effect on strength → Day 1: Chest, back, shoulders, trapezius, and abdominals
and power → Day 2: Quadriceps, hamstrings, calves, biceps, and triceps
ADVANTAGES
Effect on muscular → It allows frequent training of all muscle groups with a little more volume than
endurance the full-body split (technique #57).
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation Number Number Number
Rest between
sets
Intensification
method 66%-83% 6-15 2-4 1-2 1-2 minutes
EXAMPLE OF A 2-DAY SPLIT

Trainer Exercises Sets Reps
Tips Bench press

Cable fly
3
3
6-8
8-10
Just because this workout plan Lat pull-down 3 6-8
DAY 1
is over 2 days doesn’t mean you Seated row 3 8-10

only need to work out 2 days a Upright dumbbell row 4 6-8
week. In fact, it is very effective Dumbbell shrug 3 6-8
when alternated over 4 days of Weighted crunch 4 10-12
training (e.g., day 1, day 2, day 1,

Leg press 3 6-8
day 2).
Alternating leg extension 3 10-12
Lying leg curl 4 6-8
DAY 2
Standing calf with machine 4 12-15

Standing barbell curl 4 6-8
Lying dumbbell triceps extension 3 6-8
Triceps push-down 3 6-8

Technique #59 P
Perceived effort
LOWER- AND UPPER-BODY SPLIT
HOW DOES IT WORK?

Effect on This method divides workouts into lower-body and upper-body exercises. It is
hypertrophy effective for developing muscle mass as well as muscle strength because it allows
these muscle groups to be worked twice a week. Perform exercises labeled with
the same letter as supersets with no rest between them, then rest for 2 minutes
Effect on strength between supersets (i.e., perform A1 and A2, 2-minute rest; perform B1 and B2,
and power 2-minute rest; then perform C1, C2, and C3, 2-minute rest).
ADVANTAGES
→ This method is easy to plan and execute.
Effect on muscular
→ It is ideal for beginners or for those who want to learn about strength training.
endurance
→ Many powerlifters use an advanced version of this style of training plan, such
as the Westside method (technique #47).

→ It doesn’t allow you to do a large amount of training with each muscle group.
PRESCRIPTION TABLE
Accumulation Number Number Number
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
Intensification 70%-85% 6-12 2-4 1-3 1-3 minutes
method
EXAMPLE SEQUENCE OF LOWER-BODY EXERCISES (DAYS 1 AND 3)
Exercises Sets Reps
A1 Back squat superset 4 6-8
Trainer A2 Lying leg curl 4 6-8
Tips
B1 Walking dumbbell lunge superset 4 8-10
B2 Seated leg curl 4 8-10
When you want to build muscle C1 Barbell hip thrust superset 3 10-12
strength, focus on the squat on C2 Leg extension superset 3 10-12
day 1 (with additional quadriceps
C3 Back extension 3 10-12
exercises) and on the deadlift on
day 3 (with additional hamstring EXAMPLE SEQUENCE OF UPPER-BODY EXERCISES (DAYS 2 AND 4)
exercises).
Exercises Sets Reps
A1 Barbell bench press superset 4 6-8
A2 Bent-over barbell row 4 6-8
B1 Lat pull-down superset 4 8-10
B2 Upright barbell row 4 8-10
C1 Dumbbell curl with a supination 3 10-12
C2 Dip 3 10-12
C3 Reverse crunch 3 10-12

Technique #60 P
Perceived effort
PUSH–PULL SPLIT
HOW DOES IT WORK?

Effect on This method divides workouts into exercises that include a push (moving a weight
hypertrophy away from the body) and those that include a pull (bringing a weight closer to the
body). Examples include the following:
1. Pushing exercises: Bench press (with bar, machine, or dumbbells), seated
Effect on strength press (with barbell, machine, or dumbbells), dips, leg machine press, squat,
and power standing calf curl
2. Pulling exercises: Deadlift, leg curl (lying, sitting, or standing), seated row or
bent-over row (with bar, pulley, or dumbbells), curl (with bar, dumbbells, or
Effect on muscular machine), pull-up, chin-up
endurance
ADVANTAGES
→ It allows you to work a single muscle group several times a week.
→ It is ideal for beginners in training.
Experience required
DISADVANTAGES
→ It doesn’t allow you to do a large amount of training with a single muscle group
in one session.
Accumulation
Rest between
Intensification Load of repetitions
per set
of sets per
exercise
of exercises per
muscle group
sets
method 70%-83% 6-12 2-4 1-3 1-3 minutes
EXAMPLE OF A PUSH–PULL SPLIT

Exercises Sets Reps Exercises Sets Reps
Front squat 4 6-8 Barbell Romanian
4 6-8
Trainer Leg press 4 6-8
deadlift
Tips Bench press with
4 8-10 Pull-up 4 8-10
DAY 1 (push)
DAY 2 (pull)
Smith machine
Seated row 4 8-10
Dip 4 8-10
Complete the first push day with Bent-over barbell
Barbell military 3 8-10
the leg exercises and, on the press
3 8-10 row to chest
second push day, start with the Standing barbell curl
Diamond push-up 3 8-10 3 10-12
(EZ bar)
bench press exercises. Do the Seated calf with Dumbbell hammer
3 10-12 3 10-12
same pattern for the pull day machine curl
(refer to the example program).
Bench press with Pull-up 4 6-8
4 6-8
Smith machine Seated row 4 6-8
Dip 4 6-8 Bent-over barbell
4 8-10
row to chest
DAY 3 (push)
Barbell military
DAY 4 (pull)
4 8-10
press Barbell Romanian
4 8-10
Diamond push-up 4 8-10 deadlift
Front squat 3 8-10
Standing barbell curl
Leg press 3 8-10 3 10-12
(EZ bar)
Seated calf with Dumbbell hammer
3 10-12 3 10-12
machine curl

Technique #61 P
Perceived effort
3-DAY SPLIT
HOW DOES IT WORK?

Effect on This technique involves dividing your workouts into 3 days. One specific example
hypertrophy is the squat–bench–deadlift split (technique #48); the difference is that the exer-
cises in this technique are divided according to their function and not according
to specific lifts. The distribution of muscle groups will be done as follows:
Effect on strength 1. Day 1 (pushing, upper body): Chest, shoulders, trapezius, and triceps
and power 2. Day 2 (lower body): Quadriceps, hamstrings, glutes, and calves
3. Day 3 (pulling, upper body): Back, upper back, biceps, forearms, and abdominals

endurance → It allows a greater volume of exercises than the full-body split (technique #57)
and the 2-day split styles (techniques #58, #59, and #60).

→ None.

method
Rest between
sets
method 66%-83% 6-15 2-4 1-3 1-2 minutes
EXAMPLE OF A 3-DAY SPLIT

Trainer Exercises
Tips
Sets Reps
Day 1 Day 2 Day 3
Barbell bench press Squat Pull-up 3 8-10
In this workout split, preferably
Incline dumbbell
choose 3 exercises for large Leg press Seated row 3 8-10
bench press
muscle groups (pecs, quads, Dumbbell fly
Walking dumbbell
Incline dumbbell row 3 8-10
lunge
back, upper back, hamstrings)
Seated shoulder press Barbell Romanian
and 2 exercises for smaller Seated row to chest 3 8-10
with machine deadlift
muscle groups (triceps, biceps, Upright dumbbell row Lying leg curl
Bent-over dumbbell
3 8-10
rear delt fly
trapezius, calves, abdominals,
Hip abduction
forearms). Dumbbell lateral raise Barbell Scott curl 3 8-10
with machine
Barbell shrug Cable glute kick-back Dumbbell hammer curl 3 8-10
Overhead dumbbell Standing calf
Barbell wrist flexion 3 8-10
triceps extension with machine
Seated calf High-pulley crunch
Triceps push-down 3 8-10
with machine with rope

Technique #62 P
Perceived effort
PUSH–PULL–ISOLATION TRAINING
HOW DOES IT WORK?

Effect on This technique is derived from the push–pull split (technique #60), which is used
hypertrophy mainly to develop muscle strength but rarely includes isolation exercises. The aim
of this technique is therefore to promote more muscle hypertrophy by introdu-
cing movements that complement the basic exercises. As with a push–pull split,
Effect on strength you will train each muscle group twice a week. On the isolation exercise, you can
and power sometimes use endurance parameters (up to 20 reps).
ADVANTAGES
Effect on muscular → It stimulates muscle groups twice a week, which leads to very good gains in
endurance muscle hypertrophy.
→ It helps build strength because the first two training sessions of the week are
done at a higher intensity.
Experience required
DISADVANTAGES
→ None.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
74%-85%,
6-10, 10-20 2-4 1-3 1-2 minutes
60%-74%
Trainer
Tips
EXAMPLE OF PUSH–PULL–ISOLATION TRAINING EXERCISES
In this workout split, preferably
FOR 4 TRAINING SESSIONS
choose 3 exercises for large
DAY 1: PUSH DAY 2: PULL
muscle groups (pecs, quads,
back, upper back, hamstrings) Chest (incline barbell bench press),
Back (lat pull-down), upper back
quadriceps (back squat), shoulders
and 2 exercises for smaller (seated row to chest), biceps
(barbell military press), triceps
(chin-up), forearms (barbell reverse
muscle groups (triceps, biceps, (close-grip bench press), calves
curl), hamstrings (barbell Romanian
(standing calves), abdominals
trapezius, calves, abdominals, (crunches with machine)
deadlift), trapezius (dumbbell shrug)
forearms).
DAY 3: ISOLATION 1 DAY 4: ISOLATION 2
Chest (cable fly), quadriceps (leg Back (straight-arm pull-down), upper
extension), shoulders (lateral raise), back (rear delt fly), biceps (barbell
triceps (rope push-down), calves Scott curl), forearms (dumbbell wrist
(standing calves), abdominals extension), hamstrings (lying leg curl),
(crunches with machine) trapezius (dumbbell shrug)

Technique #63 P
Perceived effort
4-DAY SPLIT
HOW DOES IT WORK?

Effect on This technique involves dividing your workouts into 4 days. Several choices are
hypertrophy then possible in the distribution of the days. You can combine complementary
muscle groups (e.g., chest and triceps; back and biceps; quadriceps and hamstrings;
shoulders and trapezius), antagonistic exercises (e.g., chest and upper back; qua-
Effect on strength driceps and hamstrings; back and shoulders; triceps and biceps) or combine a large
and power muscle group with a small muscle group (chest and biceps; back and shoulders;
quadriceps and triceps; upper back and hamstrings).

endurance → It allows you to work muscle groups with greater volume than a full-body split
(technique #57), 2-day split styles (techniques #58, #59, and #60), or a 3-day
split (technique #61).
Experience required → It is ideal for advanced athletes in bodybuilding.
DISADVANTAGES
Accumulation → None.
method
Rest between
sets
66%-85% 6-15 2-4 1-3 1-2 minutes
Trainer
Tips EXAMPLE OF A 4-DAY TRAINING SPLIT WITH ANTAGONIST COMBINATIONS
Exercises
This is a training plan that allows
Day 1 Day 2 Day 3 Day 4 Sets Reps
an optimal ratio between the Chest and Quads and Back and Triceps and
number of training days and the upper back hamstrings shoulders biceps
Incline barbell Barbell close-grip
number of rest days. A great way bench press Squat Pull-up bench press 4 6-8
to plan it out for the week is to Lying dumbbell triceps

Dumbbell bench press Leg press One-arm dumbbell row 3 8-10
extension
work out on Monday, Tuesday,
Thursday, and Saturday. Chest press Step-up Seated row Dip 3 8-10
Straight-arm lat Triceps rope

Pec deck Leg extension 3 12-15
pull-down push-down
Barbell Romanian Standing barbell Barbell curl
Seated row to chest 4 6-8
deadlift military press (supinated grip)
One-arm dumbbell Seated dumbbell
Seated leg curl Dumbbell hammer curl 3 8-10
row to chest military press
Inverted row with Curl with machine
Lying leg curl Upright barbell row 3 8-10
Smith machine (supinated grip)
Rear delt dumbbell fly Nordic leg curl Lateral raise Pronated barbell curl 3 12-15

Technique #64 P
Perceived effort
UNILATERAL SPLIT
HOW DOES IT WORK?

Effect on This technique involves using exercises that target only one side of the body at
hypertrophy a time, integrating your preferred techniques (e.g., agonist superset, technique
#71). Your training will be spread over 4 days:
→ Day 1: Upper body, right side
Effect on strength → Day 2: Upper body, left side
and power → Day 3: Lower body, right side
→ Day 4: Lower body, left side

endurance → This technique potentiates the effects of higher forces produced by working
one side at a time.
→ The resting side still receives nerve stimulation from the increased blood supply
Experience required caused by working out on the other side, promoting muscle growth.
DISADVANTAGES
method
Rest between
sets
70%-83% 6-12 2-4 2-5 1-2 minutes
Trainer
Tips EXAMPLE OF UNILATERAL SPLIT EXERCISES FOR 4 TRAINING SESSIONS
The majority of training plans DAY 1: UPPER BODY, RIGHT SIDE DAY 2: UPPER BODY, LEFT SIDE
neglect unilateral training. Chest (chest press, right arm), Chest (chest press, left arm), shoulders
shoulders (upright dumbbell row, (upright dumbbell row, left arm),
This technique will prevent
right arm), trapezius (dumbbell shrug trapezius (dumbbell shrug with low
an imbalance in strength and with low pulley, right arm), triceps pulley, left arm), triceps (triceps kick-
muscle mass between the (triceps kick-back with pulley, right back with pulley, left arm), back (one-
arm), back (one-arm dumbbell row, arm dumbbell row, left arm), biceps
two sides of your body, thus right arm), biceps (hammer curl (hammer curl with low pulley, left arm)
ensuring better symmetry with low pulley, right arm)
while capitalizing on the slight DAY 3: LOWER BODY, RIGHT SIDE DAY 4: LOWER BODY, LEFT SIDE
advantage of strength that
Quadriceps (leg extension, right leg), Quadriceps (leg extension, left leg),
comes from training one limb hamstrings (lying leg curl, right leg), hamstrings (lying leg curl, left leg),
at a time. glutes (one-leg hip thrust, right leg), glutes (one-leg hip thrust, left leg),
calves (standing calf with dumbbell, calves (standing calf with dumbbell,
right calf) left calf)

Technique #65 P
Perceived effort
5-DAY SPLIT
HOW DOES IT WORK?

Effect on This technique involves dividing your workouts into 5 days. You can use the 4-day
hypertrophy split (technique #63) and add a fifth day to work neglected muscle groups (e.g.,
abdominals, calves, glutes, forearms, trapezius) or to repeat work on your weakest
muscle groups (e.g., work the chest and shoulders a second time on day 5).
Effect on strength
→ It allows you to use a very high training volume per muscle group (up to 16
total sets per muscle group) if you choose to work only 1 muscle group per day.
Effect on muscular → It allows you to work the whole body without neglecting certain muscle groups.
endurance
DISADVANTAGES
→ It can be time consuming.
Experience required
PRESCRIPTION TABLE

Rest between
sets
66%-83% 6-15 2-4 3-5 1-2 minutes

Intensification
method
EXAMPLE OF A RECOMMENDED 5-DAY SPLIT
Day 1 Day 2 Day 3 Day 4 Day 5

Trainer Chest Quadriceps Back Glutes Upper back
Tips Biceps Abdominals Shoulders Triceps Hamstrings
This is one of the training plans
that has given me the most
gains in muscle mass and
strength. Because you will be EXAMPLE OF AN OPTIMAL 5-DAY SPLIT
exercising more frequently, Day 1 Day 2 Day 3 Day 4 Day 5
however, avoid exceeding 90
Chest Quadriceps Back Glutes Upper back
minutes per workout.
Biceps Abdominals Shoulders Triceps Hamstrings
Forearms Calves Trapezius Hip adductors Lower back

Technique #66 P
Perceived effort
BACK-TO-BACK TRAINING
HOW DOES IT WORK?

Effect on For this technique, you will train the same muscle group on 2 consecutive days.
hypertrophy The first workout should be done with heavy loads (6-12 reps) and the second
workout with lighter loads (15-20 reps). During the first workout, add accumula-
tion techniques such as dropsets, double dropsets, or rest–pause sets. Perform
Effect on strength 12-16 sets per muscle group and go to failure on each set. For the second workout,
and power complete 6-8 sets per muscle group and don’t go to failure on any set.
ADVANTAGES
Effect on muscular → It helps increase blood flow (rich in amino acids, glucose, testosterone, and
endurance growth hormone) to damaged muscles the day after the session, thereby
promoting muscle recovery.

→ You must have the opportunity to train on 2 consecutive days, with the potential
for 4 consecutive days.
Accumulation
Rest between
sets
70%-83%,
6-12, 15-20 3-4, 2-3 3-4, 2-3 2-3 minutes
60%-70%
Trainer
Tips
EXAMPLE OF 4 TRAINING SESSIONS
This is a technique I love that
MONDAY TUESDAY
gives good results quickly. One
way to do this type of technique Chest, shoulders, triceps (6-12 reps) Back, upper back, biceps (6-12 reps)
is to divide the training into 3 + +
abdominals (15-20 reps) chest, shoulders, triceps (15-20 reps)
days—a push day, a pull day, and
a lower-body day—that intersect
over 4 consecutive training WEDNESDAY THURSDAY
sessions (see the example).
Lower body (6-12 reps) Abdominals (6-12 reps)
+ +
back, upper back, biceps (15-20 reps) lower body (15-20 reps)

Technique #67 P
Perceived effort
TWICE-A-DAY TRAINING
HOW DOES IT WORK?

Effect on This method is similar to back-to-back training (technique #66), except that the
hypertrophy rest time between the sessions is shorter (6-8 hours compared to 24 hours). You
will therefore need to train either in the morning and the afternoon, or in the
morning and evening, or in the afternoon and evening. The first workout should
Effect on strength be done with heavy loads (6-10 reps) and the second workout with lighter loads
and power of the same exercises (15-20 reps).
ADVANTAGES
Effect on muscular → It helps increase blood flow (rich in amino acids, glucose, testosterone, and
endurance growth hormone) to damaged muscles shortly after the start of muscle recovery,
thereby promoting better muscle growth.

→ You must have the opportunity to train twice in the same day.
→ Because of the physical difficulty and short recovery period, you must be
Accumulation experienced with strength training before using this technique.
method
Rest between
sets
Trainer
60%-83% 6-10, 15-20 3-4, 2-3 3-4, 2-3 2-3 minutes
Tips
Because you will be doing the
same workout twice in the same
Session 1 Session 2
day, I suggest that you reverse
the order of the exercises in the
second workout. Thus, you will
start with isolation exercises and Session 1 Session 2
end with basic exercises. This
helps prevent monotony.
Session 1 Session 2
6-10 A.M. 1-3 P.M. 6-9 P.M.

Technique #68 S
Perceived effort
SUBMAXIMAL SET
HOW DOES IT WORK?

Effect on Complete a set using any load and stop before muscle failure. For example, if you
hypertrophy do only 6-8 reps using your 10RM, you have completed a submaximal set. Doing
10 reps with your 10RM, however, would be a failure set (technique #69). This
technique uses a low load to work your cardiovascular system through strength
Effect on strength training. The Tabata method (technique #221) and German volume training (tech-
and power niques #132-#135) are good examples of a submaximal set.
ADVANTAGES
Effect on muscular → For beginners, submaximal training can lead to gains in strength and muscle mass.
endurance → It can be useful during the rehabilitation of an injured muscle.
DISADVANTAGES
Experience required → Given the low level of muscular and nervous fatigue caused by this technique,
the development of various physical qualities will be limited.

method
Rest between
sets
method
Your choice 6-20 2-4 2-3 15-60 seconds
Trainer
Tips
Submaximal sets are a great
technique for beginners or those
coming back to the gym after
a long break. When you come
back, your muscles will have lost
their adaptations, so beginning
with lighter and submaximal
weights is a good strategy to
prevent injuries.

Technique #69 S
Perceived effort
FAILURE SET
HOW DOES IT WORK?

Effect on This technique simply requires that you perform reps until failure (in RM or reps
hypertrophy maximum). In general, for each exercise, beginners will complete 2-4 sets of 12-15
reps, intermediate individuals will do 3-5 sets of 8-12 reps, and more advanced
athletes will do 4-6 sets of 6-8 reps.
Effect on strength
and power Because this technique involves muscle failure at the end of the set, always ask
for supervision on lifts where you risk getting stuck (e.g., bench press or squat).
This will improve your confidence when performing the final reps of your set.
Effect on muscular
→ It makes it possible to achieve muscle failure by creating localized fatigue
in the fibers used during exercise (unlike a submaximal set, technique #68).
Experience required → It is simple and easy to use.
→ It allows the development of strength and power in individuals advanced in
strength training.4
Accumulation
Intensification → It can become monotonous.
method → The body adapts quickly, so while this technique works well for beginners,
advanced lifters will need to add other techniques rapidly to progress their
strength and muscle mass.
→ It requires the assistance of a spotter during certain exercises.
Trainer
Tips PRESCRIPTION TABLE

Only start a rep you can Rest between
complete without partner sets
assistance. Missing reps is
66%-70% 12-15 2-4
very demanding on your (beginner), (beginner), (beginner),
central nervous system (CNS) 70%-78% 8-12 3-5
2-3 1-3 minutes
(intermediate), (intermediate), (intermediate),
and will decrease the quality or 78%-83% or 6-8 or 4-6
of subsequent sets. (advanced) (advanced) (advanced)

Technique #70 S
Perceived effort
HYPERTROPHY 12RM-10RM-
8RM-6RM
hypertrophy This method is one of the oldest and most commonly used by trainers with begin-
ners. Perform 4 total sets, one each at 12RM, 10RM, 8RM, and 6RM while increasing
the load.
Effect on strength
→ It makes it possible to achieve muscle failure by creating localized fatigue
in the fibers used during exercise (unlike a submaximal set, technique #68).
Effect on muscular → It is ideal for beginners because it exposes them to both light and heavy loads.
endurance → It is simple and easy to use.
DISADVANTAGES
Experience required → It can become monotonous.
→ The body adapts quickly, so while this technique works well for beginners,
advanced lifters will need to add other techniques rapidly to progress their
Accumulation strength and muscle mass.
method → It requires the assistance of a spotter during certain exercises.
Intensification

Rest between
sets
Trainer 70%-83% 12, 10, 8, 6 4 1-4 1-3 minutes

Tips
Do not stop at the required
number of reps. If you are able
to do 7 reps using last week’s 12
reps
6RM load, do it. Once you are
able to do 2 more reps than is 10
required, increase the load. reps
2 minutes
rest 8
reps
2 minutes
rest 6
reps
2 minutes
rest

Technique #71 S
Perceived effort
AGONIST SUPERSET
HOW DOES IT WORK?

Effect on Also known simply as a superset, this technique involves performing, without rest,
hypertrophy 2 exercises that use the same muscle group. You must do repetitions until failure in
both exercises. Prefatigue, postfatigue, and dropset methods are all examples of
this technique. The loads and repetitions will ideally be the same for both exercises.
Effect on strength
→ This technique results in greater muscle fatigue by including two consecutive
sets that use the same muscle group.
Effect on muscular
→ Although it is a basic technique that is useful for beginners, it is usually quickly
replaced by pre- and postfatigue techniques, which are much more effective
Experience required in rebalancing the weaker parts of a particular muscle group.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 70%-83% 6-12 2-4 1-3 supersets 2-3 minutes
Trainer Barbell bench press Dumbbell bench press

Tips 10-12 reps 10-12 reps
To increase the variety in your Lat pull-down Bent-over barbell row

supersets, include explosive 10-12 reps 10-12 reps
(potentiation), unstable
(activation), or high-speed Leg press Walking dumbbell lunge
movements with elastic bands 10-12 reps 10-12 reps
(timed sets, technique #79).
Dumbbell shoulder press Upright barbell row
10-12 reps 10-12 reps

Technique #72 S
Perceived effort
ANTAGONIST SUPERSET
HOW DOES IT WORK?

Effect on This method involves performing, without rest, 2 exercises for opposing muscle
hypertrophy groups (e.g., biceps and triceps, upper back and pectorals, back and shoulders,
hip adductors and hip abductors, quadriceps and hamstrings, wrist flexors and
wrist extensors).
Effect on strength
and power The loads can vary from 70%-83% for each exercise. If you choose to complete 12
reps, you will use 70% load, whereas an 83% load will limit you to 6 reps. You may
select the number of reps to perform. However, if you are a beginner, you will only
Effect on muscular do 2 or 3 sets of a single superset, whereas an intermediate or advanced individual
endurance may do 3 or 4 sets of 3 different supersets. The rest time between sets will also
vary depending on the load used (e.g., 1-2 minutes for 70%; 2-3 minutes for 80%).
Experience required ADVANTAGES

→ This technique cuts back on the time spent in the gym by reducing total rest time.
→ It ensures the muscular balance of a joint by providing equal work for the
Accumulation opposing muscles.
method → It’s simple and very easy to incorporate into your workouts.
Intensification
→ Compared to the agonist superset (technique #71), it does not create very
pronounced muscle fatigue for each muscle group.
Trainer PRESCRIPTION TABLE
Tips Number Number Number

Rest between
sets
Most people think that the pecs per set exercise muscle group
and lats are antagonists, but this
is wrong: The pectoralis major 70%-83% 6-12 2-4 1-4 supersets 1-3 minutes
and latissimus dorsi are both
internal rotators of the shoulder.
So make sure to work your pecs
with your upper back (middle
trapezius, rhomboids) and your
shoulders with your lats!

Technique #73 S
Perceived effort
COMPLEMENTARY SUPERSET
HOW DOES IT WORK?

Effect on This method consists of performing, without rest, two exercises that use neighbo-
hypertrophy ring muscle groups (e.g., quadriceps and hip adductors, pectorals and rotator
cuff, biceps and shoulders). The loads and repetitions will be heavier for the first
exercise and lighter for the second exercise. Both will be done until failure.
Effect on strength
→ This technique cuts back on the time spent in the gym by reducing total rest time.
→ It is often used to work understimulated areas or those that are not often targeted.
Effect on muscular → It is simple and very easy to incorporate into your workouts.
endurance
DISADVANTAGES
→ Compared to the agonist superset (technique #71), it does not create very
Experience required pronounced muscle fatigue for each muscle group.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 70%-83% 6-12 2-4 1-4 supersets 1-2 minutes
Trainer Dumbbell lateral raise Barbell bench press

Tips 8-10 reps 8-10 reps
I often use this kind of superset Lat pull-down Rotator cuff on bench
with my clients to work their abs 8-10 reps 8-10 reps
and lower back more effectively
(e.g., bench press followed by Barbell curl Press with side plank
weighted crunches) because 8-10 reps 8-10 reps
they tend to neglect the core at
the end of the workout. Lying leg curl Hip adduction with machine
8-10 reps 8-10 reps
Dumbbell shoulder press Back extension

8-10 reps 8-10 reps

Technique #74 S
Perceived effort
DROPSET
HOW DOES IT WORK?

Effect on This method is a type of agonist superset (technique #71). Instead of performing
hypertrophy two different exercises, however, you perform an exercise for max reps, then de-
crease the load in order to perform a second set of the same exercise until failure.

and power → This technique results in greater muscle fatigue by including two consecutive
→ It is a basic technique that is useful for beginners.
Effect on muscular → It helps train a motor pattern without rest.
endurance
DISADVANTAGES
→ Because this technique does not let you isolate deficient muscle groups within
Experience required a single multijoint movement, you will need to include isolation exercises in
your workout.
→ It works best with exercises that use machines or free weights to facilitate
Accumulation changing the load.
method
Rest between
sets
70%-80% +
6-12 2-5 1-4 dropsets 1-2 minutes
Trainer 40%-60%
Tips
As a benchmark, reduce the
load by 20%-30% after your 20%-30%
load reduction
first set. The less you decrease Leg press Leg press
the load while performing the with 130 kg with 100 kg
same number of repetitions, 6-8 reps 6-8 reps
the greater the impact on
hypertrophy!

Technique #75 S
Perceived effort
DOUBLE DROPSET
HOW DOES IT WORK?

Effect on This method is an extended version of the dropset (technique #74), or an agonist
hypertrophy triset. It consists of performing an exercise for max reps, then reducing the load
by 20%-30% for the second sequence on the same exercise, then reducing the
load again by 20%-30% for the third sequence until failure.
Effect on strength
→ This technique results in greater muscle fatigue by including two consecutive
Effect on muscular → It is a basic technique that is useful for beginners.
endurance → It helps train a motor pattern without rest.
DISADVANTAGES
Experience required → Because this technique does not let you isolate deficient muscle groups within
a single multijoint movement, you will need to include isolation exercises in
your workout.
Accumulation → It works best with exercises that use machines or free weights to facilitate
method changing the load.
Intensification

Rest between
sets
Trainer 70%-80% +
40%-60% + 6-12 2-5
1-4 double
dropsets
2-3 minutes
Tips 10%-40%
Some bodybuilders prefer to

perform 3 dropsets per workout
over 2 exercises per muscle Curl with
group (a multijoint exercise and 15 kg
an isolation exercise). Other
10 reps Curl with
bodybuilders perform a double
12 kg
dropset only in the last set of
each exercise (descending 10 reps Curl with
sets 1, technique #128). 20%-30% 9 kg
load reduction
(without rest) 10 reps
20%-30%
load reduction
(without rest)

Technique #76 S
Perceived effort
HOLISTIC SET
HOW DOES IT WORK?

Effect on A holistic set is a series of sets whose reps combine to form a cohesive whole. (It
hypertrophy is also sometimes known as a triple drop or breakdown.) Start with a set at 6RM,
immediately followed by a decrease in load, then a 12RM, then a second decrease
in load, then a 24RM (without rest). This is 1 set.
Effect on strength
→ This technique is similar to a triset, but it fatigues all muscle fibers, from
fast-twitch fibers in the beginning of the set to slow-twitch fibers at the end.
Effect on muscular
→ It works best with exercises that use machines or free weights to facilitate
changing the load. For all movements with a barbell or dumbbells, you need to
Experience required change the weight twice (for example, you will need three pairs of dumbbells).
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
80%-85% +
method 40%-50% + 6 + 12 + 24 2-4 1-3 2-3 minutes
20%-30%
Trainer
Tips 6 max
reps
Start with a 50% decrease in
12 max
load each time to be able to
reps
complete 12 or 24 max reps and
adjust according to perceived 30%-50% 24 max
difficulty. For example, you can load reduction reps
(without rest)
do 6 repetitions at 100 kg, 12
30%-50%
repetitions at 50 kg, and 24 load reduction
repetitions at 25 kg. (without rest)

Technique #77 S
Perceived effort
PREFATIGUE
HOW DOES IT WORK?

Effect on This method is considered a superset. Complete 2 consecutive exercises for the
hypertrophy same muscle without rest between sets, with the multijoint movement after the
isolation movement. The goal is to maximize the recruitment of weak muscles.
For example, if you have difficulty recruiting your pectorals during a bench press
Effect on strength (your shoulders and triceps do the work for them), perform a cable fly before
and power doing your bench press. Because your pectorals will be already exhausted from
the cable fly, but your shoulders and triceps will not, you will feel more work on
your pectorals when doing the bench press.
Effect on muscular Isolation exercise + multijoint exercise
endurance
ADVANTAGES
→ This technique is useful for targeting less-developed muscle groups (e.g., if
Experience required your triceps are the weak link in your bench press, use this technique to target
this area).
method → This technique is less effective than the postfatigue method (technique #78)
Intensification for general hypertrophy because of the lighter load used in the basic exercises.
method
PRESCRIPTION TABLE

Rest between
sets
Trainer
Tips 60%-80% 6-15 2-5 1-3 supersets 1-3 minutes
Some individuals have difficulty

recruiting their pecs during ISOLATION EXERCISE MULTIJOINT EXERCISE
a bench press. This method Standing barbell curl Lat pull-down
will improve erroneous motor 8-10 reps 8-10 reps
patterns by preceding, for
Lateral raise Dumbbell shoulder press
example, a bench press with a
8-10 reps 8-10 reps
cable fly.
Leg extension Leg press
8-10 reps 8-10 reps
Lying leg curl Barbell Romanian deadlift

8-10 reps 8-10 reps
Triceps push-down Barbell bench press

8-10 reps 8-10 reps

Technique #78 S
Perceived effort
POSTFATIGUE
HOW DOES IT WORK?

hypertrophy same muscle without rest between sets, this time performing the isolation mo-
vement after the multijoint movement. Because the weakest muscles are the first
to fatigue in a multijoint exercise (weakest link principle), the major muscles do
Effect on strength not always receive optimal stimulation. For example, during a bench press, the
and power triceps and deltoids are likely to fatigue before the pectorals, causing efforts to
cease without having optimized pectoral development. This technique continues
to stimulate these muscles.
Effect on muscular Multijoint exercise + isolation exercise
endurance
ADVANTAGES
→ It works the understimulated muscles in order to maximize their development.
Experience required
DISADVANTAGES
→ The isolation exercise only develops one muscle at a time.
Accumulation
Rest between
sets
60%-80% 6-15 2-5 1-3 supersets 1-3 minutes
Trainer
Tips MULTIJOINT EXERCISE ISOLATION EXERCISE
Barbell bench press Dumbbell fly
Use this method for your 8-10 reps 8-10 reps
weaker muscle groups. Once
Back squat Leg extension
your weaknesses have been
8-10 reps 8-10 reps
corrected, then you can have
fun using it with your strongest Bent-over barbell row Straight-arm pull-down
muscle groups! 8-10 reps 8-10 reps
Upright barbell row Lateral raise with cable

8-10 reps 8-10 reps

Technique #79 S
Perceived effort
TIMED SETS
HOW DOES IT WORK?

Effect on This technique is rarely used in gyms because many people underestimate the
hypertrophy effectiveness of elastic bands, reserving them for beginners or travelers. On the
contrary, they are very useful! Using an elastic band with handles or a superband,
do as many reps as possible as fast as possible in a set period of time, usually
Effect on strength 20-60 seconds.
and power
ADVANTAGES
→ Although you can use free weights with this technique, bands with handles
Effect on muscular are more effective because they help decelerate the load given the fast speed
endurance of the movements, something that is not possible when using free weights.
→ This technique is often used to increase energy expenditure and promote fat
loss. The secret lies in its impact on the accumulation of metabolic acidosis
Experience required (H+ ions), which stimulates the release of growth hormone.
DISADVANTAGES
Accumulation → It does not allow the use of heavy loads, so the impact on hypertrophy will be
method lower than that of other techniques.
Intensification → It is very difficult to use with lower-body exercises.
method
PRESCRIPTION TABLE

Rest between
Load of seconds of sets per of exercises per
sets
Trainer
Tips Elastic band

only
20-60 seconds 2-4 1-2 30-60 seconds
Series shorter than 20 seconds

should be excluded because
To perform a push or pull metabolic exercise, secure the elastic band to an appa-
they mainly use the anaerobic
alactic system, as should those ratus pole, squat cage, or other stationary surface to create an anchor point. For
longer than 60 seconds if you arm or shoulder exercises, place your feet on the middle of the elastic to create the
want repetitions of a certain anchor point. Perform metabolic work for the prescribed time without changing
quality. Keep in mind that the technique of movement.
fast-twitch fibers are not very
resistant to fatigue.

Technique #80 S
Perceived effort
METABOLIC PREFATIGUE
HOW DOES IT WORK?

hypertrophy same muscle without rest between sets, performing the metabolic movement
(rapid movement of any kind of exercise for 20-40 seconds) before the multijoint
movement (6-15 repetitions). On the metabolic exercise, stop the movement when
Effect on strength you are not able to maintain a fast speed.
and power Metabolic exercise + multijoint exercise
ADVANTAGES
Effect on muscular → It promotes quality work on the metabolic exercise (better position, less com-
endurance pensation), compared to metabolic postfatigue (technique #81).
→ It is easy to perform using an elastic band (ideal for training at home).

→ It does not allow the use of heavy loads on the multijoint exercise.

method
Number
Number Number
of seconds or Rest between
Intensification Load
repetitions
of sets per
exercise
of exercises per
muscle group
sets
method per set
Elastic band + 20-40 seconds +

2-4 1-3 supersets 1-3 minutes
60%-80% 6-15 reps
Trainer METABOLIC EXERCISE MULTIJOINT EXERCISE

Tips Rapid lateral raise with band Dumbbell shoulder press
30 seconds 8-10 reps
An elastic band or superband
Rapid high-position alternate Cable fly
are ideal accessories for
punching with band: 30 seconds 8-10 reps
performing metabolic exercises.
Anchor them to a stable surface Rapid low-position pulling Close-grip lat pull-down
and adjust your position with band: 30 seconds 8-10 reps
(farther or closer) to increase Rapid standing curl with band Barbell Scott curl
or decrease the difficulty of 30 seconds 8-10 reps
the effort. Rapid triceps extension Overhead dumbbell triceps
with band: 30 seconds extension: 8-10 reps

Technique #81 S
Perceived effort
METABOLIC POSTFATIGUE
HOW DOES IT WORK?

hypertrophy same muscle without rest between sets, this time performing the metabolic
movement (rapid movement of any kind of exercise for 20-40 seconds) after the
multijoint movement (6-15 repetitions). On the metabolic exercise, stop the mo-
Effect on strength vement when you are not able to maintain a fast speed.
and power Multijoint exercise + metabolic exercise
ADVANTAGES
Effect on muscular → It promotes the complete fatigue of the fast-twitch fibers due to the metabolic
endurance movement in the second exercise, allowing the slow-twitch fibers to work.
→ It is ideal for a fat loss goal.
→ It is easy to perform at home using an elastic band.
Experience required
DISADVANTAGES
→ There is a risk of compensating in the metabolic movement because of the
Accumulation accumulated fatigue. Make sure you maintain great technique.
method
method Number
Number Number
of repetitions Rest between
Load of sets per of exercises per
or seconds sets
per set
60%-80% + 6-15 reps +

Trainer
elastic band 20-40 seconds
Tips
Start with this technique before
MULTIJOINT EXERCISE METABOLIC EXERCISE
trying the giant sets that include
metabolic exercises (techniques Barbell bench press Rapid high-position alternate
#91-#96). In training, it’s all 8-10 reps punching with band: 30 seconds
about progression. Lateral raise with machine Rapid alternate vertical pull
8-10 reps with band: 30 seconds
Shoulder press Rapid alternate front foot raise
8-10 reps with band: 30 seconds
Pull-up Rapid high-position alternate
8-10 reps pulling with band: 30 seconds

Technique #82 S
Perceived effort
PREACTIVATION
HOW DOES IT WORK?

Effect on This method is considered a superset. Complete, without rest, an activation exer-
hypertrophy cise (e.g., using a Swiss ball, BOSU ball, or balance disc) followed by a traditional
exercise. In this technique, you will use a low load for the unstable movement (e.g.,
body weight or 30%-40% of your maximum strength) and a higher load for the
Effect on strength traditional movement (70%-83%). You may select the number of reps to perform.
and power Activation exercise + traditional exercise
ADVANTAGES
Effect on muscular → It helps to develop a high degree of stability.
endurance → Fatigue of fast-twitch fibers during unstable movement stimulates their hy-
pertrophy.
→ This technique can be useful if you have trouble properly stimulating a parti-
Experience required cular muscle group.
DISADVANTAGES
Accumulation → The instability increases the recruitment of muscles secondary to movement,
method which can tire prematurely. This can limit the development of the target muscle
Intensification if the secondary muscles are too weak.
method → Performing the activation exercise first will decrease the load used for the
traditional exercise; therefore, the gains in hypertrophy will be lower.
PRESCRIPTION TABLE
Trainer Number Number Number
Rest between
Tips Load of repetitions
per set
of sets per
exercise
of exercises per
muscle group
sets
For activating (unstable)

30%-40% +
movements, you can also use 6-12 + 6-12 2-4 1-3 supersets 2-3 minutes
70%-83%
a superband (i.e., elastic band)
that has been passed through
a plate (e.g., 2.5, 5, or 10 kg) so
that it is suspended on the end
of a bar. The rebound will then
create the desired instability.

Technique #83 S
Perceived effort
POSTACTIVATION
HOW DOES IT WORK?

Effect on This method is considered a superset. Complete, without rest, a traditional exer-
hypertrophy cise followed by an activation (unstable) exercise (e.g., using a Swiss ball, BOSU
ball, or balance disc).
Traditional exercise + activation exercise
Effect on strength
→ It helps to develop a high degree of stability.
→ Fatigue of fast-twitch fibers during unstable movement stimulates their hy-
Effect on muscular pertrophy.
endurance → This technique can be useful if you have trouble properly stimulating a parti-
cular muscle group.

→ The instability increases the recruitment of muscles secondary to movement,
which can tire prematurely. This can limit the development of the target muscle
Accumulation if the secondary muscles are too weak.
method
Rest between
sets
70%-83% +
6-12 + 6-12 2-4 1-3 supersets 2-3 minutes
Trainer 30%-40%
Tips
When using superbands with
loads to add instability (e.g., at TRADITIONAL ACTIVATION
the ends of an Olympic bar), EXERCISE EXERCISE
concentrate on performing the
concentric phase explosively.
Lunge, forward foot
This will increase the shaking Squat
on balance disc
movements at the end of the
8-10 reps
concentric phase and will 8-10 reps
require more effort from fast-
twitch fibers.

Technique #84 S
Perceived effort
PREPOTENTIATION
HOW DOES IT WORK?

Effect on This method is considered a superset. Complete, without rest, a potentiation exer-
hypertrophy cise followed by a traditional exercise. A potentiation exercise is simply an exercise
done with power without a deceleration phase at the end of the concentric phase
(e.g., long jump, box jump, or clap push-up). For example, a regular bench press is
Effect on strength not a potentiation exercise, but if you perform it on the Smith machine and throw
and power the bar with high speed at the end of the movement, it’s a potentiation exercise.
Potentiation exercise + traditional exercise

endurance → The introduction of a potentiation exercise requires more effort from fast-twitch
fibers in order to generate enough power.
→ The resulting fatigue of fast-twitch fibers promotes larger gains in hypertrophy
Experience required and power.
DISADVANTAGES
Accumulation → It is not suitable for beginners because it is necessary to develop some muscle
method strength before undertaking power exercises.
Intensification → Performing the potentiation exercise first will decrease the load used for the
method traditional exercise; therefore, the gains in hypertrophy will be lower.
PRESCRIPTION TABLE

per set
of sets per
exercise
of exercises per
muscle group
Rest between
sets
Tips
30%-50% +
Try not to overexert yourself 6-8 + 6-12 2-4 1-3 supersets 2-3 minutes
70%-83%
during the potentiation exercise
in order to optimize performance
during the traditional exercise. POTENTIATION EXERCISE TRADITIONAL EXERCISE
Be explosive and don’t aim for
(30%-50%) (70%-83%)
max failure in the first exercise. Clap push-up Dumbbell bench press
Rather, aim for quality in each of 6-8 reps 8-10 reps
your repetitions. Clap pull-up Bent-over dumbbell row
6-8 reps 8-10 reps
Inverted row, alternating Bent-over barbell row to chest

close- to wide-grip: 6-8 reps 8-10 reps
Skater jump Front squat

6-8 reps 8-10 reps

Technique #85 S
Perceived effort
POSTPOTENTIATION
HOW DOES IT WORK?

Effect on This method is considered a superset. Complete, without rest, a traditional exercise
hypertrophy followed by a potentiation exercise (described in technique #84).
Traditional exercise + potentiation exercise

and power → It increases the recruitment of fast-twitch fibers during the traditional exercise.
→ It increases the stimulation of fast-twitch fibers by emphasizing power during
the second exercise.
Effect on muscular → The resulting fatigue of fast-twitch fibers promotes larger gains in hypertrophy
endurance and power.
DISADVANTAGES
Experience required → It is not suitable for beginners because it is necessary to develop some muscle
strength before undertaking power exercises.

method
Rest between
sets
method
70%-83% +
30%-50%
Trainer
Tips TRADITIONAL EXERCISE
(70%-83%)
POTENTIATION EXERCISE
(30%-50%)
If you find yourself losing speed Hack squat Long jump
during the power exercise, take 8-10 reps 6-8 reps
10-20 seconds of rest between
Dumbbell bench press Superman push-up
exercises in order to maximize
8-10 reps 6-8 reps
your effort during the second
exercise. Leg extension Box jump
8-10 reps 6-8 reps
Seated row Two-height pull-up

8-10 reps 6-8 reps

Technique #86 S
Perceived effort
TRISET
HOW DOES IT WORK?

Effect on Perform 3 exercises one after the other with little to no rest between exercises.
hypertrophy You can work 3 different muscles, a single muscle from three different angles, or a
single muscle in the same position using different machines. The uniangular triset
(technique #89) and mechanical dropset (technique #88) are variations of this
Effect on strength method. Other variants can be created by combining different types of exercises
and power (traditional, activation, potentiation, and metabolic).
ADVANTAGES
Effect on muscular → Performing 3 exercises for the same muscle group has great potential for gains
endurance in hypertrophy.
→ The high level of energy expended by combining exercises that recruit separate
muscle groups can be very effective for fat loss.
Experience required
DISADVANTAGES
→ This technique has a high cardiovascular demand; if this is a limiting factor,
Accumulation add 15-30 seconds of rest between exercises.
method
Rest between
sets
6-12 + 6-12 +
70%-83% 2-4 1-3 trisets 2-3 minutes
Trainer 6-12
Tips
For trisets that target a single
muscle group (and for better Back squat
hypertrophy), refer to the 6-8 reps
following techniques: uniangular

Lying leg curl
triset (technique #89), 8-10 reps
mechanical dropset (technique
#88), and pre-post-fatigue Box jump
10-12 reps
(technique #87).

Technique #87 S
Perceived effort
PRE-POST-FATIGUE
HOW DOES IT WORK?

Effect on This method is considered a triset. Complete 3 consecutive exercises for the same
hypertrophy muscle or for agonist muscles with no rest between exercises. Execute the mo-
vements in the following order: isolation movement, then multijoint movement,
and finally another isolation movement. The isolation exercises can be applied in
Effect on strength two ways: by targeting the same muscle group twice or by targeting two different
and power muscle groups.
Isolation exercise + multijoint exercise + isolation exercise

endurance → It isolates more than one muscle group in order to promote their development.
→ This is one of the most difficult but effective hypertrophy methods.

→ This technique has a high cardiovascular demand; if this is a limiting factor,
add 15-30 seconds of rest between exercises.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
6-12 + 6-12 +
6-12
Trainer
Tips
More advanced individuals may
choose a multijoint movement
and then decide to perform two Dumbbell
pre-post-fatigue techniques for lateral raise ISOLATED MUSCLE: SHOULDER
the same agonist muscle groups
while maintaining a similar basis
of movement. For example, Lateral raise
OR Push press
with machine
for the bench press, you might
choose to isolate either the pecs,
triceps, or shoulders.
Triceps TWO ISOLATED MUSCLES:
push-down TRICEPS AND SHOULDER

Technique #88 S
Perceived effort
MECHANICAL DROPSET
HOW DOES IT WORK?

Effect on This technique uses 3 movements that target the same muscle group according to
hypertrophy their particular biomechanical advantage. They are performed from the weakest
to the strongest and use the same load. Perform 6-12 reps of the first exercise,
then as many reps as possible of the following 2 exercises.
Effect on strength
→ It has a great potential for hypertrophy by varying the working angle.
→ It is very easy to use.
Effect on muscular
→ It requires at least 6 months of experience because several muscle patterns
must have already been developed.
Experience required → This technique has a high cardiovascular demand; if this is a limiting factor,
add 15-30 seconds of rest between exercises.

method
Rest between
sets
method
6-12 + max +
70%-83% 2-4 3-6 2-3 minutes
max
Trainer
Tips Pronated
The sequence is
accomplished with
standing the same load
Choose 3 exercises. Consider dumbbell curl
which exercise is your strongest 6-12 reps Supinated
and place it at the end, and begin standing
dumbbell curl
with your weakest exercise.
Max reps
For example, if seated military Standing
press is your weakest exercise, hammer curl
Max reps
followed by incline bench press,
then flat bench press, perform
them in this order.

Technique #89 S
Perceived effort
UNIANGULAR TRISET
HOW DOES IT WORK?

Effect on The uniangular triset involves using 3 slightly different exercises to target the same
hypertrophy muscle group. There are two ways to use this method:
1. by varying factors such as starting position, equipment, grip width, or range
of motion; or
Effect on strength 2. by choosing different exercises that work the same muscle without changing the
and power angle of work. The mechanical dropset (technique #88) and the 21 (technique
#90) are examples of uniangular triset options.

endurance → This technique maximizes the development of a motor pattern by using the
same angle of work for all 3 exercises.
→ It can be applied to any exercise.
Experience required
DISADVANTAGES
→ It may require several pieces of equipment.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
5-12 + 5-12 +
5-12
Trainer
Tips
Standing Standing Standing
For each exercise, you can use
METHOD barbell curl, barbell curl, barbell curl,
a lighter load with which you close grip medium grip wide grip
reach failure only once (e.g., at 1
the end of the triset) or a heavier 7 reps 7 reps 7 reps
load with which you reach failure

three times (e.g., 5RM dumbbell
bench press, 5RM barbell bench Dumbbell Scott Barbell Scott Machine Scott
press, 5RM push-ups).
METHOD curl curl curl
2

Technique #90 S
Perceived effort
THE 21
HOW DOES IT WORK?

Effect on This method is considered a triset and is the most well-known form of uniangular
hypertrophy triset (technique #89). You will complete, without rest, a traditional exercise divi-
ded into three distinct ranges of motion, performing 7 repetitions at each range.

and power → It can be applied to any exercise.
→ It is suitable for beginners because the load used is light.
→ In multijoint exercises, it allows localization of the effort on a muscle group,
Effect on muscular particularly in the first phase (e.g., pectorals in bench press or glutes in squat).
endurance
DISADVANTAGES
→ None.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 60%-65% 7+7+7 2-4 1-3 trisets 1-2 minutes

method
Trainer Low half-squat
Tips 7 reps
Full squat
The use of cables or machines
7 reps
to accomplish this training
High half-squat
technique is a great way to
maintain continuous tension in 7 reps
the muscle. Weights and free
bars, through gravity, usually
decrease the tension at the
beginning or at the end of
movement.

Technique #91 S
Perceived effort
GIANT ORGANIC SET 1
HOW DOES IT WORK?

Effect on This method is considered a triset. Perform, without rest, an activation exercise,
hypertrophy followed by a traditional exercise, then a metabolic exercise for the same muscle
group.
Activation exercise + traditional exercise + metabolic exercise
Effect on strength
→ It can be used for hypertrophy and fat loss.
→ It can be very effective at stimulating underworked muscle groups.
Effect on muscular
→ This technique is very physically demanding. Start by doing superset techniques
that introduce activation and metabolic exercises until you are comfortable
Experience required performing them.
PRESCRIPTION TABLE
Accumulation Number
Number Number
method Load
of repetitions
Rest between
or seconds sets
per set
Intensification
method 60%-83% +
60%-83% +
6-12 reps +
6-15 reps + 2-4 1-3 trisets 2-3 minutes
20%-30% 20-40 seconds
Trainer
Tips Inverted row with
feet on Swiss ball
Pull-up Rapid row
with band
Because you will perform the
6-8 reps 8-10 reps 30-40 seconds
metabolic exercise to muscular
fatigue, always keep in mind that
your technique must be perfect.
If you perform a push, pull, or Push-up Dumbbell bench Rapid high-
with both hands press position alternate
raise motion, keep your torso
on BOSU ball punching with
straight without any rotation and band
your chest out.

Technique #92 S
Perceived effort
GIANT ORGANIC SET 2
HOW DOES IT WORK?

Effect on This method is considered a triset. Perform, without rest, a traditional exercise,
hypertrophy followed by an activation exercise, then a metabolic exercise for the same muscle
group.
Traditional exercise + activation exercise + metabolic exercise
Effect on strength
→ Of all the giant organic sets, this one will give you the best results in terms of
Effect on muscular body composition.
endurance → Performing the traditional exercise first allows you to use heavier loads and
achieve higher intensity than the giant organic set 1 (technique #91) or 3
(technique #93).
Experience required
DISADVANTAGES
Accumulation that introduce activation and metabolic exercises until you are comfortable
method performing them.
Intensification
Number
Number Number
or seconds sets
per set
Trainer 60%-83% +
60%-83% +
6-15 reps +
6-12 reps + 2-4 1-3 trisets 2-3 minutes
Tips 20%-30% 20-40 seconds
All giant organic set techniques

are a great tool to increase
Close-grip Push-up Rapid push-down
your muscular capacity. You will
bench press with hands with band
increase your hypertrophy and on Swiss ball
your endurance. Just give them
a try! 8-10 reps 30-40 seconds
8-10 reps
Pull-up Inverted row with Rapid low-position

feet on Swiss ball pull with band

Technique #93 S
Perceived effort
GIANT ORGANIC SET 3
HOW DOES IT WORK?

Effect on This method is considered a triset. Perform, without rest, a potentiation exercise,
hypertrophy followed by a traditional exercise, then a metabolic exercise for the same muscle
group.
Potentiation exercise + traditional exercise + metabolic exercise
Effect on strength
→ It is useful for athletes because it simulates the movements used in various
Effect on muscular sports (explosive acceleration, traditional defensive movements, and metabolic
endurance movements to improve anaerobic capacity).
DISADVANTAGES
Experience required → This technique is very physically demanding. Start by doing superset techniques
that introduce potentiation and metabolic exercises until you are comfortable
performing them.
Accumulation
Intensification Number
Number Number
method Load
or seconds
sets
per set
30%-50% + 4-10 reps +

65%-80% + 6-15 reps + 2-4 1-3 trisets 2-3 minutes
20%-30% 20-40 seconds
Trainer
Tips
In this technique, you will begin
Hurdle jump Front squat Bench step-up
with a power exercise. Push, and over
pull, or jump as fast or as high
as possible. You should aim 6-8 reps 8-10 reps 30-40 seconds
to create the most power you

can because you won’t have
muscular fatigue during your
Depth push-up Cable fly Rapid push-up
first exercise. In potentiation, with hands on
aim for quality over quantity. bench

Technique #94 S
Perceived effort
GIANT ORGANIC SET 4
HOW DOES IT WORK?

Effect on This method is considered a triset. Perform, without rest, a traditional exercise,
hypertrophy followed by a potentiation exercise, then a metabolic exercise for the same muscle
group.
Traditional exercise + potentiation exercise + metabolic exercise
Effect on strength
→ It is useful for athletes because it simulates the movements used in various
Effect on muscular sports (traditional defensive movements, explosive acceleration, and metabolic
endurance movements to improve anaerobic capacity).
DISADVANTAGES
Experience required → This technique is very physically demanding. Start by doing superset techniques
that introduce potentiation and metabolic exercises until you are comfortable
performing them.
Accumulation
Number Number
method Load
or seconds
sets
per set
65%-80% + 6-15 reps +

30%-50% + 4-10 reps + 2-4 1-3 trisets 2-5 minutes
20%-30% 20-40 seconds
Trainer
Tips
I love this technique because it
High-pulley cable Clap push-up Rapid alternating
creates great fatigue by the end. cross-over band punch
You begin with a heavy load on
the traditional exercise, followed
by a high-intensity potentiation
exercise and a low-intensity
metabolic exercise.
Hack squat Long jump Rapid leg
extension

Technique #95 S
Perceived effort
GIANT ORGANIC SET 5
HOW DOES IT WORK?

Effect on This method is considered a triset. Perform, without rest, a traditional multijoint
hypertrophy exercise, followed by a traditional isolation exercise, then a metabolic exercise
for the same muscle group.
Multijoint exercise + isolation exercise + metabolic exercise
Effect on strength
→ Of all the giant organic sets, this one is the best for muscle growth because
Effect on muscular heavier loads can be used when combining traditional exercises.
endurance
DISADVANTAGES
Experience required that introduce metabolic exercises until you are comfortable performing them.
PRESCRIPTION TABLE
Accumulation Number
Number Number
method Load
of repetitions
Rest between
or seconds sets
per set
Intensification
65%-80% + 6-15 reps +
method 65%-80% + 6-15 reps + 2-4 1-3 trisets 2-3 minutes
20%-30% 20-40 seconds
Trainer
Tips Back squat Leg extension Rapid air squat
This technique is one of my
favorite trisets for building
muscle mass. It creates great
muscular fatigue and causes
rapid gains. This technique
should not be underestimated! Incline barbell Incline Rapid front raise
bench press dumbbell fly with band

Technique #96 S
Perceived effort
FULL GIANT ORGANIC SET
HOW DOES IT WORK?

Effect on This method is part of the circuit training category. Perform, without rest, a po-
hypertrophy tentiation exercise, followed by a traditional exercise, then an activation exercise,
and finally a metabolic exercise.
Potentiation exercise + traditional exercise + activation exercise
Effect on strength + metabolic exercise
and power
ADVANTAGES
→ Of all the giant organic sets, this one is the best for fat loss and for improving
Effect on muscular muscular anaerobic capacity.
endurance
DISADVANTAGES
Experience required that introduce potentiation, activation, and metabolic exercises until you are
comfortable performing them.
→ It should be performed only by individuals with at least 1-2 years of strength
Accumulation training experience.
method
method Number
Number Number
of repetition Rest between
or seconds sets
per set
30%-50% + 4-10 reps +
Trainer
65%-83% + 6-15 reps +
2-4 1-3 circuits 2-3 minutes
65%-83% + 6-15 reps +
20%-30% 20-40 seconds
Tips
When all exercises in this
technique are used on the
same muscle group (such as
in the example targeting the Box jump Leg press
quadriceps), the fatigue on type 6-8 reps 8-10 reps
II fibers is at its maximum, which
promotes hypertrophy. For fat
loss, vary exercises so that they
target different muscle groups. Sled
Squat on 2
backpedal
balance discs
Maximum distance
8-10 reps
in 30 seconds

Technique #97 S
Perceived effort
MAXIMAL FATIGUE
HOW DOES IT WORK?

Effect on Perform a regular set until muscle failure, then, after the last rep, maintain the
hypertrophy load isometrically in a fully or semi-contracted position for as long as possible.
For example, at the end of a dumbbell bench press, you will hold the weights
with your elbows at 90 degrees (semi-contracted position). At the end of a bent-
Effect on strength over barbell row, you will hold the bar in contact with your abdominals (fully
and power contracted position).
ADVANTAGES
Effect on muscular → It increases the time under tension compared to a conventional set.
endurance → It uses isometric contraction, during which the muscle exerts more force, thus
creating greater fatigue.

→ A spotter is required for exercises such as the bench press and back or front
squats.
Accumulation
Number Number
method Load
or seconds
sets
per set
6-15 + max time

65%-83% 2-5 2-3 1-2 minutes
isometric hold
Trainer
Tips
A good benchmark for this
technique is to maintain the
isometric hold for 10-15 seconds. Hold shoulders
If you exceed this time, it means Dumbbell at 90 degrees at the
lateral raise end of the set for as
your load is too light.
long as possible

Technique #98 S
Perceived effort
POSTFATIGUE ISOMETRIC
HOW DOES IT WORK?

Effect on This technique, which uses isometric contractions after prefatiguing the muscle,
hypertrophy is a maximal fatigue technique distributed throughout the entire range of motion.
After reaching concentric fatigue for a set, perform 3 isometric pauses of 6 seconds
each at three different points in the range of motion. This method is more de-
Effect on strength manding than maximal fatigue (technique #97) because it works multiple angles.
and power
ADVANTAGES
→ It uses isometric work to extend the duration and intensity of a conventional
Effect on muscular set in which concentric fatigue has already been reached.
endurance → It is easy to use with exercises that utilize machines.
DISADVANTAGES
Experience required → It requires a spotter or safety guards for barbell exercises (bench press, back
squat, etc.).

method
Number of Number Number
Rest between
Load repetitions or of sets per of exercises per
Intensification seconds per set exercise muscle group
sets
method 6-12 reps + 6
seconds on each
70%-83% 2-4 1-4 2-3 minutes
of 3 different
positions
Trainer
Tips Hold 6
seconds
In general, always pause at the
beginning, middle, and end of Hold 6
the eccentric phase. However, seconds
if you have a spotter, try the
opposite: Do your first pause at Hold 6
seconds
the end of the eccentric phase
and your last at the beginning.
Last eccentric repetition of standing barbell curl

Technique #99 S
Perceived effort
REST-PAUSE
HOW DOES IT WORK?

Effect on Do 6-12 max reps, then rest for 10-15 seconds before doing as many reps as possible
hypertrophy with the same load (for large muscles) or a lighter load (for smaller muscles). This
technique is also known as an extended set.

and power → Simply adding this technique to an exercise lets you do more work using a
given load, increasing the volume of the workout. An easy way to maximize
your workout!
Effect on muscular
→ None.

Rest between
sets
method
70%-83% 6-12 + 1-6 2-4 1-4 2-3 minutes
Intensification
method
Trainer Seated row

with V bar
Seated row
with V bar
Tips 8-10 reps + 3 reps
Rest 10-15
During your extra reps, aim for a seconds
maximum of half the number of
reps already completed. If you
can do more, then your starting
load is too light.

Technique #100 S
Perceived effort
EXTENDED 7’S
HOW DOES IT WORK?

Effect on Using a load equal to your 7RM, complete multiple sets of 13-15 reps. Each set
hypertrophy should consist of a first block of 7 reps, followed by clusters of 2, separated by
10-15 seconds of rest until you achieve the desired number of reps.

and power → This technique is very effective for hypertrophy because it uses high-intensity
loads.
→ Repeating small blocks of reps punctuated by rest periods leads to a massive
Effect on muscular influx of blood in the muscle. This increase in internal pressure, coupled with
endurance nutrient-rich blood (especially if protein is ingested before the workout) and
the fatigue of fast-twitch fibers, results in greater muscular hypertrophy.

→ This is a very demanding method that should be used sparingly.

method
Rest between
sets
method
7+2+2+2
80% 2-4 1-4 2-3 minutes
(+ 2)
Trainer
Tips Rest 10-15 Rest 10-15
seconds seconds
Over the weeks, gradually 7 reps + 2 reps + 2 reps
decrease your rest time from
15 seconds to 12 seconds and
then to 10 seconds to increase
Rest 10-15 Rest 10-15
the density of your workout. seconds seconds
Likewise, vary the load used. + 2 reps + 2 reps
For example:
Set 1: 11 + 2 + 2 + 2 + 2
Set 2: 9 + 2 + 2 + 2 + 2
Optional, if you have extra
Set 3: 7 + 2 + 2 + 2 + 2 strength left

Technique #101 S
Perceived effort
ALTERNATING REST-PAUSE
HOW DOES IT WORK?

Effect on This method is a variation of the rest-pause (technique #99) using unilateral exer-
hypertrophy cises. When you work on one side, the other will be at rest. Using a load that allows
you to complete 6-8 reps, you will perform the following sequence by alternating
each of your arms or legs: 3, 3, 3, 2, 2, 1. By the end, you will have completed 14
Effect on strength repetitions per side with a load that only allows you to do 6-8 repetitions.
and power
ADVANTAGES
→ It increases the density of your workout.
Effect on muscular → It is easy to use with any exercise.
endurance → It provides muscle pump quickly.
→ It is ideal when you do not have a lot of time to train.

→ It can be monotonous when done over several weeks in a row.

method
Rest between
sets
method
3+3+3+2+
79%-83% 2-4 1-5 1-2 minutes
2+1
Trainer
Tips 3 reps 3 reps 3 reps
If you are able to accomplish each side each side each side
more than 1 rep in the last
sequence, increase the load by
2.5-5 kg the next workout. If you
can only complete 1 repetition,
then the selected weight is 1 rep 2 reps 2 reps
adequate. each side each side each side

Technique #102 S
Perceived effort
SUPER SLOW REPS 5-5
HOW DOES IT WORK?

Effect on Using a load equal to your 12RM (70%), do 6 reps with a slow tempo of 5 seconds
hypertrophy in the eccentric phase and 5 seconds in the concentric phase.
ADVANTAGES
Effect on strength → The momentum generated by doing reps too quickly prevents the neuromus-
and power cular system from receiving enough stimulation for optimal strength gains. This
technique increases time under tension by slowing the movement.
→ Slow, high-intensity training is ideal for increasing the concentrations of gly-
Effect on muscular cogen, phosphagens, and several anaerobic metabolism enzymes.
endurance
DISADVANTAGES
→ It requires great concentration in order to count the time under tension in each
Experience required phase of the movement.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 70% 6 2-5 2-3 1-2 minutes
Trainer
Tips Eccentric Concentric
phase phase
I like to use this basic technique
to emphasize the importance of 5 seconds 5 seconds
time spent under strain. Those
of my clients who like to do 10
reps in less than 10 seconds find
it a bit hard to grasp!

Technique #103 S
Perceived effort
SUPER SLOW REPS 10-4
HOW DOES IT WORK?

Effect on Using a load equal to your 12RM (70%), do 4-5 reps with a slow tempo of 10 seconds
hypertrophy in the eccentric phase and 4 seconds in the concentric phase.
ADVANTAGES
Effect on strength → The momentum generated by doing reps too quickly prevents the neuromus-
and power cular system from receiving enough stimulation for optimal strength gains. This
technique increases time under tension by slowing the movement.
→ Slow, high-intensity training is ideal for increasing the concentrations of gly-
Effect on muscular cogen, phosphagens, and several anaerobic metabolism enzymes.
endurance → Because the eccentric phase causes more muscular damage than the concentric,
this technique can have better hypertrophy results than super slow reps 5-5
(technique #102).
Experience required
DISADVANTAGES
→ It requires great concentration in order to count the time under tension in each
Accumulation phase of the movement.
method
Rest between
sets
70% 4-5 2-5 2-3 1-2 minutes

Trainer
Tips
To add difficulty, ask a partner
to increase the resistance
slightly during the eccentric Eccentric Concentric
phase and to remove it during phase phase
the concentric phase.
10 seconds 4 seconds

Technique #104 S
Perceived effort
NEGATIVE REPS
HOW DOES IT WORK?

Effect on At the end of a set performed to failure, do 1-3 additional reps, this time performing
hypertrophy only the eccentric phase. Each eccentric phase should last 4-6 seconds. You will
need the help of a partner to complete the concentric phase of the additional reps.

and power → Unlike most techniques, doing negative reps lets you reach both concentric
and eccentric muscle failure.
→ Eccentric contractions are more damaging to the muscle than concentric
Effect on muscular contractions. Negative reps allow for eccentric failure, thus increasing muscle
endurance breakdown, which is great for hypertrophy.
→ Negative training leads to higher levels of growth hormone release.24

→ It requires a partner to perform the concentric phase of the additional repetitions.

method
Rest between
sets
method
6-12 + 1-3
70%-83% additional 2-5 1-3 1-3 minutes
negative reps
Trainer
Tips
Standing
Always control your load at a Standing barbell curl
constant speed. If your speed in barbell curl
the eccentric phase increases + 1-3 reps in 4-6
8-10 reps seconds each
during negative reps, it may (eccentric phase only)
be time to end the set. If you
continue, you risk injury.
With partner assistance
(concentric phase)

Technique #105 S
Perceived effort
SUPER NEGATIVE REPS
HOW DOES IT WORK?

Effect on At the end of a set performed to failure, do 2-3 additional reps, this time performing
hypertrophy only the eccentric phase. Each eccentric phase should last 4-6 seconds, during
which your partner will apply additional resistance. Your partner will need to assist
you during the concentric phase of the additional reps.
Effect on strength
→ This technique is used to completely exhaust eccentric strength after reaching
the threshold of concentric fatigue.
Effect on muscular → It increases microtears in the muscle by overloading and emphasizing the
endurance eccentric phase, which can lead to gains in hypertrophy.
→ Negative training leads to higher levels of growth hormone release.24

→ You will need a partner to add eccentric resistance during the additional reps.

method
Rest between
sets
method
6-12 + 2-3
70%-83% 2-5 1-3 2-3 minutes
additional reps
Trainer
Tips Barbell bench press
Use your imagination to safely Barbell with additional
bench press resistance
add resistance. For example:
Pull-up: Pulling down on the feet + 2-3 reps in 4-6
8-10 reps
Bench press: Pushing down on seconds each
(eccentric phase only)
the bar
With partner assistance

(concentric phase)

Technique #106 S
Perceived effort
SUPER SLOW ECCENTRIC REPS
HOW DOES IT WORK?

Effect on This technique is similar to the eccentric–concentric contrast (technique #138), but
hypertrophy without a pause at the end of the movement. Control the eccentric phase for 4-14
seconds, depending on the load, then lift explosively during the concentric phase.

and power → This technique lets you focus on the eccentric part of a movement. It is also
very effective at recruiting fast-twitch fibers, allowing for gains in hypertrophy
using loads greater than 70% of your 1RM.
Effect on muscular → Lighter loads help develop endurance and hypertrophy of slow-twitch fibers
endurance (type I).
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 60%-85% 1-5 3-6 1-3 1-2 minutes
Trainer The following is the recommended prescription based on your 1RM (%):
Tips → 60%: 14 seconds in eccentric for 3-5 reps

→ 65%: 12 seconds in eccentric for 3-5 reps
If you find these prescriptive
elements easy, do the same
number of reps, but increase
the amount of time spent in → 80%: 6 seconds in eccentric for 2-4 reps
the eccentric phase up to 14 → 85%: 4 seconds in eccentric for 2-4 reps
seconds per repetition.

Technique #107 S
Perceived effort
REGRESSIVE ECCENTRIC REPS
HOW DOES IT WORK?

Effect on Perform your repetitions with a shorter and shorter eccentric phase. You start
hypertrophy with a first repetition lasting 10 seconds (1 second in concentric and 9 seconds in
eccentric), followed by a second repetition lasting 9 seconds (1 second in concentric
and 8 seconds in eccentric), and continue the pattern until the last repetition, which
Effect on strength will be accomplished in 1 second each in the eccentric and concentric phases. A
and power set will last 54 seconds.
ADVANTAGES
Effect on muscular → It increases the time under tension in the eccentric phase.
endurance → The low velocity used during the eccentric phase can improve movement
technique.

→ None.

method
Rest between
sets
method
50%-65% 9 2-4 1-3 1-2 minutes
Trainer
Tips Concentric: 1 second Concentric: 1 second Concentric: 1 second
For an advanced version, ask Eccentric: 9 seconds Eccentric: 8 seconds Eccentric: 7 seconds
your partner to place light
pressure with their hands on
the bar or the free weights
Concentric: 1 second Concentric: 1 second Concentric: 1 second
during the eccentric phase, then
remove their hands during the Eccentric: 6 seconds Eccentric: 5 seconds Eccentric: 4 seconds
concentric phase. That way, you
can do fewer repetitions with
higher intensity (e.g., if you do
Concentric: 1 second Concentric: 1 second Concentric: 1 second
6 repetitions instead of 9, you
Eccentric: 3 seconds Eccentric: 2 seconds Eccentric: 1 second
will begin with an eccentric of 6
seconds).

Technique #108 S
Perceived effort
DOUBLE CONTRACTION
HOW DOES IT WORK?

Effect on This technique involves performing a full movement followed by a partial rep (1/4
hypertrophy or 1/2) of the same movement. You can do this partial rep using the lower part (low
double contraction) or the upper part (high double contraction) of the movement.

and power → This method lets you focus on weaker muscle groups in a single set.
→ It increases the total time under tension, leading to better muscle gains.
→ It can be accomplished with relatively heavy loads.
Effect on muscular
→ None.

Rest between
sets
method
70%-83% 6-12 2-5 1-2 2-3 minutes
Intensification
method
Complete repetition Half-repetition
Trainer
Tips Lat pull-down Lat pull-down
Use the half-rep to target a to chest to forehead
specific muscle or weakness.
For example, if you wanted to
focus on your pecs during a
bench press, you would perform
a low double contraction.
However, if you wanted to work = 1 rep
your triceps more, you would opt
for a high double contraction.

Technique #109 S
Perceived effort
HYPERTROPHY CIRCUIT
HOW DOES IT WORK?

Effect on This technique combines different exercises that target the same muscle group
hypertrophy at each set change. No exercise may be performed in 2 consecutive sets. For exa-
mple, you can do 12 sets with 12 different exercises (1 set/exercise) or you can
choose 4 exercises and alternate them for 12 total sets (3 sets/exercise). Apply a
Effect on strength new technique from this book on each set.
and power
ADVANTAGES
→ This method is less monotonous than a traditional workout because you are
Effect on muscular moving from one exercise to another with each set.
endurance → It allows you to use several training techniques for the same exercise.
DISADVANTAGES
Experience required → You should have at least 1 or 2 years of training experience in order to have an
adequate selection of exercises and knowledge of your loads.

method
Rest between
sets
method
70%-83% 6-12 1-3 4-12 2-3 minutes
Trainer
Tips Rest between
exercises: 2 minutes
This is an ideal technique when Bench Pec
you are traveling to another press deck Set 1:
city and are unfamiliar with the Double contraction
training center because you do
(technique #108)
not need to reserve any specific
Set 2:
equipment. You can walk in,
choose an exercise, and apply Maximal fatigue
the technique of your choice. (technique #97)
After resting, continue with a Incline dumbbell Set 3:
Pull-over
new exercise. bench press
Holistic set
(technique #76)

Technique #110 S
Perceived effort
4 × 10 PER MINUTE
HOW DOES IT WORK?

Effect on Using a load equal to your 12RM-13RM, perform 10 reps per set, with only 1 minute
hypertrophy of rest between sets.
ADVANTAGES
Effect on strength → This technique is great if you are short on time—in only 6 minutes, you will
and power have completed your first exercise!
→ It is mainly used for hypertrophy because it increases the density (amount of
work per time unit) of your workout.
Effect on muscular
→ The reps are submaximal in the first sets, but quickly become closer to maximal
in the last sets given that there is little rest time.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 70% 10 4 1-4 1 minute

method
SET 1 SET 2
Trainer
Tips
Rest
1 minute
It is essential to use the correct 10 reps 10 reps

load, which is the equivalent
of a 12RM-13RM. Use the first st e
set (without counting it) to Re i n u t
1m
determine your true 12RM-13RM.
SET 3 SET 4
Once determined, note the load
in your program so that you do Rest
not need to repeat this step in 1 minute
the second week of training. 10 reps 10 reps

Technique #111 S
Perceived effort
OVERLOAD IN BIG WAVES
HOW DOES IT WORK?

Effect on Complete 2-3 waves, each wave consisting of 2-3 sets of 3-12 reps each. Decrease
hypertrophy your reps by 2 throughout the wave, and try to increase the load by 1% for each
new wave. For example:
Example 1 (6 sets): 10 + 8 + 6 + 10 + 8 + 6 (2 waves)
Effect on strength Example 2 (6 sets): 12 + 10 + 8 + 12 + 10 + 8 (2 waves)
and power Example 3 (9 sets): 11 + 9 + 7 + 11 + 9 + 7 + 11 + 9 + 7 (3 waves)
ADVANTAGES
Effect on muscular → It uses post-tetanic potentiation by adding a bit more weight to the 4th and
endurance 7th sets.
→ This potentiation maintains the activation of fast-twitch fibers throughout the lift.

→ The higher number of sets make this technique very time consuming.

method
Rest between
sets
method
70%-85% 3-12 6 or 9 1 2-3 minutes
Trainer
Tips
In order to increase your loads
by 1% using dumbbells or
barbells, I suggest that you use 6 reps 6 reps
(83%) (84%)
fractional plates.
8 reps 8 reps
(78%) (79%)
10 reps 10 reps
(74%) (75%)

Technique #112 S
Perceived effort
STAGE 10RM-6RM
HOW DOES IT WORK?

Effect on Complete 3 consecutive sets at 10RM and 2 consecutive sets at 6RM. Each set is
hypertrophy separated by 2-3 minutes of rest and you can vary the number of reps in each
stage. This technique must be done before stage 6RM-10RM (technique #113).

and power → It lets you add progressive strength work after completing sets at lower intensity.
→ Performing 5 sets of the same exercise may improve movement technique.

endurance → The number of exercises for a particular muscle group may be limited in order
to moderate the volume of this technique.

Rest between
sets
method
74%, 83% 10, 6 5 1-4 2-3 minutes
Intensification
method
Rest 2 Rest 2
10RM minutes 10RM minutes 10RM
Trainer at 74% at 74% at 74%
Tips
You can vary the repetitions Rest 2 Rest 2
for each stage. For example, 6RM minutes 6RM minutes
you could use the following at 83% at 83%
steps to increase strength
with a combination of sets in
hypertrophy (>6 reps) and sets
in strength gains (<6 reps):
1. Stage 8RM-4RM
(3 × 8RM + 2 × 4RM)
2. Stage 7RM-3RM
(3 × 7RM + 2 × 3RM)
3. Stage 6RM-2RM
(3 × 6RM + 2 × 2RM)
4. Stage 5RM-1RM
(3 × 5RM + 2 × 1RM)

Technique #113 S
Perceived effort
STAGE 6RM-10RM
HOW DOES IT WORK?

Effect on Complete 3 consecutive sets at 6RM and 2 consecutive sets at 10RM. Each set is
hypertrophy separated by 2-3 minutes of rest and you can vary the number of reps in each stage.
This technique must be done after stage 10RM-6RM (technique #112).

and power → Starting with heavier sets and moving to lighter sets allows you to benefit
from muscular potentiation. You might be able to increase the load by 1%-2%
compared to your actual 10RM.
Effect on muscular
→ The number of exercises for a particular muscle group may be limited in order
to moderate the volume of this technique.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 83%, 74% 6, 10 5 1-4 2-3 minutes

method
Rest 2 Rest 2
minutes minutes
Trainer
6RM 6RM 6RM
at 83% at 83% at 83%
Tips
You can vary the repetitions for Rest 2 Rest 2
each stage. For example, you 10RM minutes 10RM minutes
could use the following steps: at 74% at 74%
1. Stage 4RM-8RM
(3 × 4RM + 2 × 8RM)
2. Stage 3RM-7RM
(3 × 3RM + 2 × 7RM)
3. Stage 2RM-6RM
(3 × 2RM + 2 × 6RM)
4. Stage 1RM-5RM
(3 × 1RM + 2 × 5RM)

Technique #114 S
Perceived effort
INTERNAL PYRAMID METHOD
HOW DOES IT WORK?

Effect on This method involves varying the load from the lightest to the heaviest and vice
hypertrophy versa in 1 set. For example, you may do 3 reps at 70%, followed by 2 reps at 75%,
then 1 at 80%, followed by 2 at 75%, and finally 3 at 70%, for a total of 11 reps per
set. You must keep the rest period as short as possible while changing the weight.
Effect on strength
→ This technique increases the intensity of an exercise throughout a single set
because instead of doing 11 constant reps at 72% of your 1RM, you keep 72%
Effect on muscular of the load, but vary the intensity by 70%-80%. Compared to using a constant
endurance percentage, this method is better at recruiting higher threshold muscle fibers.
DISADVANTAGES
Experience required → This technique should preferably be performed on selective plate devices.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 70%-80% 11 2-5 1 1-3 minutes
Trainer
Tips EXAMPLE OF
1 × 80%
AN INTERNAL
Depending on your muscle PYRAMID
typology (ratio of fast- to slow-
twitch fibers), your load may
2 × 75% 2 × 75%
vary within 1 set. Don’t hesitate
to change it. For example, rowing
experts may be able to perform
their 12RM at 90% due to a high 3 × 70% 3 × 70%
proportion of type I fibers in
their back. Therefore, for them,
the percentages should be
higher than those mentioned.

Technique #115 S
Perceived effort
EXTERNAL PYRAMID METHOD
HOW DOES IT WORK?

Effect on This method involves moving from the heaviest load (high intensity) to the lightest
hypertrophy (low intensity) or vice versa as you complete multiple sets.
Example 1 (half-pyramid): 7RM, 9RM, 11RM, 13RM, 15RM (5 sets)
Example 2 (full pyramid): 12RM, 10RM, 8RM, 6RM, 4RM, 6RM, 8RM, 10RM, 12RM
Effect on strength (9 sets)
and power
ADVANTAGES
→ It improves strength and hypertrophy while recruiting a high range of both
Effect on muscular slow- and fast-twitch muscle fibers.
endurance → It is easy to use with any exercise.
DISADVANTAGES
Experience required → There is a risk of possible stagnation in hypertrophy gains if this technique is
used for too long because few exercises are performed in the workout.

method
Rest between
sets
method
70%-90% 3-15 5-10 1 2-3 minutes
Trainer
Tips
EXAMPLE OF SET 4
Feel free to create your own AN EXTERNAL 3RM
pyramid by changing the PYRAMID
number of repetitions per level.
SET 3 6RM SET 5
For more advanced individuals,
you can even incorporate other
techniques inside the pyramid. SET 2 9RM SET 6
For example, you could do 12RM,
then a 10RM burn set (technique
SET 1 12RM SET 7
#118), then an 8RM maximal
fatigue (technique #97), and so
forth.

Technique #116 S
Perceived effort
RACK PYRAMID METHOD
HOW DOES IT WORK?

Effect on This method is so named because it uses the standard dumbbells in a rack found
hypertrophy in all weight rooms. It is a derivative of the external pyramid method (technique
#115) using only dumbbells. Start with 10 warm-up reps and gradually increase
the load with the available dumbbells (typically 1.25-2.5 kg per dumbbell per in-
Effect on strength crease), doing as many reps as possible on each set until you can only accomplish
and power 1 repetition. Then reverse the order and decrease the load until you reach your
starting point again. The rest time between sets will be 1-2 minutes.

endurance → It provides a large muscle stimulus and therefore allows excellent muscle growth.
DISADVANTAGES
Experience required → It requires access to all dumbbells in the rack, making the technique impossible
to accomplish during peak weight room hours.
→ Due to the high number of sets, it can be very time consuming.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
72%-100% 1-10 2-15 1 1-2 minutes
Trainer
Tips
EXAMPLE OF THE RACK PYRAMID METHOD
The best exercises for this
Set Weight (kg) Reps Rest
technique are the dumbbell
1 20 10 1 minute
bench press (decline, horizontal, 2 25 10 1 minute
incline), dumbbell flys, seated 3 30 10 1 minute
presses, pull-downs, raises 4 35 8 2 minutes
5 40 6 2 minutes
(front, side, back), rows, shrugs,
6 45 3 2 minutes
lunges, lying elbow extensions,
7 50 1 2 minutes
and curls (standing, sitting, 8 45 2 2 minutes
inclined). 9 40 3 2 minutes
10 35 5 2 minutes
11 30 6 2 minutes
12 25 7 2 minutes
13 20 8 2 minutes

Technique #117 S
Perceived effort
PURE CONCENTRIC
HOW DOES IT WORK?

Effect on Start a movement at the beginning of its concentric phase. Once you have set the
hypertrophy load back down, wait at least 2 seconds after letting go of the bar for the elastic
energy to dissipate, then start the next rep. This technique can also be used in a
strength gains plan by pairing it with partial reps with max effort (technique #30).
Effect on strength
→ This method lets you work only the concentric phase without prestretching
the muscle.
Effect on muscular → It allows you to work shorter ranges of motion within a movement.
endurance → It is useful for building strength when maximizing acceleration.
DISADVANTAGES
Experience required → It has less of an effect on hypertrophy than other methods because the eccentric
phase is not maximized.
→ The lack of prestretching reduces the recruitment of fast-twitch fibers.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
70%-85% 6-12 3-10 1 2-3 minutes
Trainer
Tips
EXAMPLES OF PURE CONCENTRIC
Beginners maintain the elastic
energy in their muscles for
Front squat, Bench press,
about 0.25 seconds, whereas set the bar at the set the bar at the Deadlift
experienced athletes can top 1/3 of the bottom 2/3 of the from floor
maintain it for 2-3 seconds after movement movement
letting go of the bar. Make sure
you are taking a long enough 4 sets of 6 reps at 85% 5 sets of 6 reps at 75% 3 sets of 8 reps at 70%
pause!

Technique #118 S
Perceived effort
BURN SET
HOW DOES IT WORK?

Effect on At the end of a set, perform max reps in a partial movement (1/4 or 1/2 of a rep).
hypertrophy
ADVANTAGES
→ It is very effective at working the arms.
Effect on strength → It can be used to fatigue all of the muscle groups involved in a movement (e.g.,
and power during a bench press, if your triceps fatigue prematurely, you can continue to
do low half-reps at the end of the set to fatigue your pectorals).
→ It increases the time under tension, producing more muscle gains.
Effect on muscular
→ None.

Rest between
sets
method
6-12 + maximum
70%-83% 2-4 1-4 2-3 minutes
Intensification partial reps
method
Trainer Leg extension

Leg extension
Tips Maximum partial
10 reps reps at the start
During partial reps, be sure to of movement
control the eccentric portion
to avoid uncontrolled rapid
movements that put more strain
on your tendons and ligaments
and increase your risk of injury.

Technique #119 S
Perceived effort
FORCED SET
HOW DOES IT WORK?

Effect on At the end of a set, do 1-4 additional reps with the help of a partner. Your partner
hypertrophy should provide just enough assistance so that you can finish the concentric part
of the movement. Complete the eccentric part of the movement unassisted. When
this technique is used without a partner, it is called a cheat set (technique #120).
Effect on strength
→ It makes it possible to achieve muscular failure in both the concentric and
Effect on muscular eccentric phases.
endurance → It causes more muscle microtears thanks to the extra time spent in the ec-
centric phase.
→ It causes an increase in growth hormone almost three times more than stan-
Experience required dard training.
DISADVANTAGES
Accumulation → It requires a partner in order to finalize the concentric phases of the additional
method repetitions.
Intensification

Rest between
sets
Trainer 70%-85%
6-12 + 1-4
additional reps
5-10 1 2-3 minutes
Tips
Take 2-4 seconds to complete
the eccentric phase of each
forced rep. This will help
maximize muscular development
Standing Standing
while reducing your risk of
barbell curl barbell curl
injury.
8 max reps + 1-4 reps
Set until failure With partner assistance

(concentric phase only)

Technique #120 S
Perceived effort
CHEAT SET
HOW DOES IT WORK?

Effect on At the end of a set, perform an additional 1-4 reps, using your body weight to
hypertrophy create just enough momentum to help you finish the concentric part of the mo-
vement. The eccentric part of the movement is then performed under control.
The partnered version of this technique is called the forced set (technique #119).
Effect on strength
→ It makes it possible to achieve muscular failure in both the concentric and
Effect on muscular eccentric phases.
endurance → It causes more muscle microtears thanks to the extra time spent in the ec-
centric phase.

→ There is a risk of injury if the compensating movement is performed incorrectly.

method
Rest between
sets
method
6-12 + 1-4
70%-85% 5-10 1 2-3 minutes
additional reps
Trainer
Tips
Cheating is recommended for Lat pull-down Lat pull-down
improving efforts made in the 8 max reps + 1-4 reps
eccentric phase at the end of a
set. It should never be used for
all the reps in a set, a mistake
Set until failure With backswing
that is—in my opinion—all too
(concentric phase only)
common among beginners in
strength training.

Technique #121 S
Perceived effort
SUPER-PUMP SET
LONG VERSION
hypertrophy Perform 15-18 sets of the same movement with 2-3 reps per set and 15 seconds
rest between sets. For example, you might perform 16 sets of 3 reps at 70%, or 18
sets of 2 reps at 74%. This is similar to a very long cluster.
Effect on strength
→ It is easy to use with any exercise.
Effect on muscular → It gives a rapid muscular pump.
endurance → It is perfect when you don’t have much time to train.
DISADVANTAGES
Experience required → It requires enough experience that your muscles are able to recover sufficiently
in just 15 seconds between each set.
→ This technique can be monotonous when performed for several weeks in a row.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
70%-80% 2-3 15-18 1 15 seconds
Trainer
Tips
EXAMPLE OF A SET WITH 70% LOAD (15 SECONDS REST)
The heavier load and little rest
used in this technique serve
3 reps 3 reps 3 reps 3 reps 3 reps
to increase blood flow to the
targeted muscles.

Technique #122 S
Perceived effort
SUPER-PUMP SET
SHORT VERSION
hypertrophy Using a load equal to your 10RM, perform 5 rounds of 4 reps punctuated by 10
seconds of rest for 1 set (20 reps in all). Other options are also available (see
Trainer Tips).
Effect on strength
→ It is easy to use with any exercise.
Effect on muscular → It gives a rapid muscular pump.
endurance → It is perfect when you don’t have much time to train.
DISADVANTAGES
Experience required → It requires enough experience that your muscles are able to recover sufficiently
in just 10 seconds between each round.
→ This technique can be monotonous when performed for several weeks in a row.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
74% 4+4+4+4+4 2-4 1-3 2-3 minutes
Trainer
Tips Rest 10 Rest 10
You can create your own rounds seconds seconds
using any load. Just make sure
to reach double the reps of your
chosen RM, then split them into
4-6 rounds. For example: Rest 10 Rest 10
seconds seconds
• 6 × 2 with 6RM 4 reps 4 reps
• 4 × 4 with 8RM

Technique #123 S
Perceived effort
SUPER-PUMP SET
REGRESSIVE VERSION
Effect on
Using a load equal to your 10RM, perform 5 regressive rounds separated by 10
seconds of rest to complete 1 set (15 reps in all). After each round, remove a rep
Effect on strength to obtain the following order: 5, 4, 3, 2, 1. Other options are also available (see
and power Trainer Tips).
ADVANTAGES
Effect on muscular → It increases the density of your workout.
→ It gives a rapid muscular pump.
→ It is perfect when you don’t have much time to train.
Experience required
DISADVANTAGES
→ It is less efficient than the super-pump set short version (technique #122) because
Accumulation fewer total repetitions are accomplished with the same load. This technique
method can therefore be carried out before the short version in your planning.
Intensification

Rest between
sets
Trainer 74% 5+4+3+2+1 2-4 1-3 2-3 minutes

Tips
You can create your own rounds
using any load. Just start with
Rest 10 Rest 10
half the reps of your chosen RM, seconds seconds
then complete the rounds until 1.
For example, you can do 6, 5, 4,
3, 2, 1 with your 12RM.
Rest 10 Rest 10
seconds seconds
1 rep 2 reps

Technique #124 S
Perceived effort
DOUBLE PROGRESSION METHOD
HOW DOES IT WORK?

Effect on This technique is divided into two parts. In the first part, considered a warm-up,
hypertrophy reps increase but the load remains constant and there is very little rest (30-60
seconds). In the second part, reps decrease as the load and rest period increase
(90 seconds to 3 minutes). For example, you might perform the following: 4 reps
Effect on strength at 70%; 6 reps at 70%; 8 reps at 70%; 10 reps at 70%; 12 reps at 70%; 10 reps at
and power 75%; 8 reps at 80%; 6 reps at 85%; and 4 reps at 90%.
ADVANTAGES
Effect on muscular → It combines submaximal and maximum training.
endurance → The first part serves as a warm-up (ideal for those who are less skilled at the
exercise to which the technique is applied).

→ It is monotonous and may not provide a large enough stimulus for individuals
advanced in bodybuilding.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
30 seconds to 3
70%-90% 4-12 4 warm-up + 5 1
minutes
Trainer
Tips
Use this technique for EXAMPLE OF
A DOUBLE
p
movements where your 12 reps

te
PROGRESSION
hs
joints are sensitive

ac
re
(e.g., elbows, knees). 10 reps 75%

fo
%
70
8 reps 80%
se
su
y
wa
6 reps 85%
Al
4 reps 90%

Technique #125 P
Perceived effort
MUSCULAR CHAOS
HOW DOES IT WORK?

Effect on Change your routine each week to stress your body and prevent it from adapting.
hypertrophy For example, choose 4 or 5 techniques you are familiar with and use them for 1
week each. Because you have already used these techniques, you should already
know which loads to use. This technique is designed for more advanced athletes.
Effect on strength
→ This technique makes it difficult for the body to adapt to the stimulus week
after week.
Effect on muscular → It promotes strong muscular adaptations (hypertrophy) if the right loads are
endurance used and if the training techniques are sufficiently varied.
DISADVANTAGES
Experience required → It requires the completion of several techniques before being able to use this
training technique.
→ It requires sufficient experience to properly use the training techniques required.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
Dependent on the techniques used
Trainer
Tips
WEEK 1 WEEK 2 WEEK 3
The experience required and the
effect on hypertrophy, strength
and power, and muscular Do your Do your Do your
endurance for this technique will program #1 program #2 program #3
vary according to the techniques
used. However, the perceived
exertion will be high because the
body will never be able to adjust WEEK 4 WEEK 5
before the next week’s schedule.
Do your Do your
program #4 program #5

Technique #126 S
Perceived effort
MAXIMUM CONTRACTION
HOW DOES IT WORK?

Effect on Pause for 2 seconds at the end of the concentric phase of each repetition, during
hypertrophy which time you will perform a maximum voluntary contraction of the primary
muscle. This technique is the same as constant tension (technique #127), but with
a slightly higher degree of difficulty due to the addition of a voluntary maximum
Effect on strength contraction at the end of each repetition.
and power
ADVANTAGES
→ By adding maximum isometric pauses, this technique lets you vary the tension
Effect on muscular within a set, further fatiguing muscle fibers and improving their development.
endurance → It improves the muscle–brain connection with the main agonist of the chosen
movement.

→ It cannot be applied to certain exercises (e.g., lateral raise) without a partner
to exert pressure at the end of the concentric phase in order to simulate a
Accumulation maximum voluntary contraction.
method
Rest between
sets
60%-83% 6-12 2-5 1-4 2-3 minutes

Trainer
Tips
Slightly reduce your load
At the end of the repetition
compared to your traditional
sets because the maximum
contraction will exhaust your
muscles more quickly. In
Barbell bench Maximally contract
hypertrophy, load is a tool, not a the pectorals
press at 60%
primary determinant (you don’t for 2 seconds
have to use the heaviest load
possible for gains).
= 1 rep

Technique #127 S
Perceived effort
CONSTANT TENSION
HOW DOES IT WORK?

Effect on This technique involves performing a movement without resting between reps.
hypertrophy For best results, combine constant tension and rest periods. Start the movement
in constant tension and, once failure is reached, rest to allow for the evacuation
of metabolic waste (such as H+ ions), leaving you able to execute 1-2 more reps.
Effect on strength
→ The muscle is put under constant strain without the ability to reoxygenate (by
not locking the knees or elbows). Because of the accumulation of serum H+
Effect on muscular ions, more growth hormone is released, thereby promoting muscle growth
endurance and recovery.
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 70%-83% 6-12 + 1-2 2-5 1-4 2-3 minutes
Trainer Beginning and end of the concentric phase

Tips
Be sure not to shorten your
move or perform cheat moves Lateral raise, start Lateral raise, end
in order to complete your reps. at 30 degrees of at 90 degrees of
shoulder abduction shoulder abduction
This technique is generally
beneficial when using exercises
with free weights in certain
ranges of motion when working
against gravity (e.g., beginning
of a lateral raise; end of a Scott = 1 rep
curl).

Technique #128 S
Perceived effort
DESCENDING SETS 1
HOW DOES IT WORK?

Effect on After your last set of an exercise, perform, without rest, 1-3 additional clusters,
hypertrophy decreasing the load by 10%-20% after each cluster. This is also known as the
multi-poundage system.

and power → This technique fatigues more muscle fibers to a greater extent than a simple
failure set (technique #69). It is considered a prerequisite for descending sets
2 and 3 (techniques #129-#130).
Effect on muscular → It is easy to apply to exercises using cables and free weights.
endurance
DISADVANTAGES
→ It is difficult to use with body-weight exercises (unless you use elastic straps to
Experience required reduce the weight) and barbell exercises (which require about 10-15 seconds
to remove weights).

method
Rest between
sets
method 70%-83% −
10%-20% − 6-12 + max +
1-5 1-4 2-3 minutes
10%-20% − max + max
10%-20%
Trainer
Tips 10%-20%
load
10 reps reduction
Don’t let pain compromise your
Max reps
technique! Continue to control Last set
the eccentric phase for 2-3 %
20
seconds and be explosive during %-
10 oad n
l tio
the concentric phase while uc
re d
controlling the rebound during
the transition phase.
Max reps Max reps

10%-20%
load
reduction

Technique #129 S
Perceived effort
DESCENDING SETS 2
HOW DOES IT WORK?

Effect on After performing a set to failure with your 6RM-12RM, add 1-3 extra clusters to an
hypertrophy exercise using regressive loads. Decrease the weight by 10%-20% after each cluster.
ADVANTAGES
Effect on strength → This method combines maximal strength work (first failure at 6RM-12RM) and
and power strength endurance work (additional reps).
→ It can also be used to develop strength endurance with longer sets.
→ It is easy to apply to exercises using cables and free weights.
Effect on muscular
reduce the weight) and barbell exercises (which require about 10-15 seconds
Experience required to remove weights).
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification 70%-83% −
method 10%-20% − 6-12 + max +
2-6 1-4 2-3 minutes
10%-20% − max + max
10%-20%
Trainer 10%-20%
load
Tips 6 reps reduction
Max reps
at 100 kg at 85 kg
In order to facilitate the
application of this technique, %
20
%-
choose exercises that can 10 oad n
l tio
uc
be done on a selective plate re d
apparatus. This will allow you
to quickly change the load in
order to do your descending Max reps Max reps
sequences without monopolizing at 70 kg at 55 kg
10%-20%
all the weights and bars at the load
reduction
training center.

Technique #130 S
Perceived effort
DESCENDING SETS 3
HOW DOES IT WORK?

Effect on This is a postfatigue method (agonist superset, technique #71) with the addition
hypertrophy of an isolation exercise. After performing a set to failure with your 6RM-12RM on
a multijoint exercise, do a set to failure with your 6RM-12RM on an isolation exer-
cise, then add 1-3 extra clusters on this exercise using regressive loads (decrease
Effect on strength by 10%-20%).
and power
ADVANTAGES
→ This method combines maximal strength work (first failure at 6RM-12RM) and
Effect on muscular strength endurance work (additional reps).
endurance → It can also be used to develop strength endurance with longer sets.
→ It is easy to apply to exercises using cables and free weights.

reduce the weight) and barbell exercises (which require about 10-15 seconds
Accumulation to remove weights).
method
Rest between
sets
70%-83% −
6-12 + 6-12 +
10%-20% −
max + max + 2-6 supersets 1-3 2-3 minutes
Trainer 10%-20% −
10%-20%
max
Tips
In order to increase general
10%-20%
muscular work, difficulty, load
fatigue, and hypertrophy, you reduction
Barbell Triceps
can apply the descending sets to bench press push-down
both exercises of the superset.
10%-20% 10%-20%
load load
reduction reduction
Max reps Max reps Max reps

Technique #131 S
Perceived effort
BREATHING SQUAT
HOW DOES IT WORK?

Effect on Using a load equal to your 10RM for the back squat, do double the reps (20). Once
hypertrophy you have picked up the load, do not set it back down until the 20 reps have been
completed, hence the need to rest for 5-10 seconds with the bar on your shoul-
ders between reps. It is also known as the super squat and the rest period 10RM.
Effect on strength
and power Before you begin, you will need to estimate the load with which you will be able
to complete 20 reps 8 weeks from now. Start by figuring out your current 5RM,
then subtract 40 kg. For example, if your 5RM is 100 kg, you would start your first
Effect on muscular workout of 20 reps with 60 kg (100 kg – 40 kg). After each subsequent workout, add
endurance 2.5 kg to the bar (1.25 kg/side). Therefore, if you work out twice a week (which I
recommend), you will complete 16 workouts in 8 weeks, which explains the 40 kg
subtracted at the beginning (16 × 2.5 kg = 40 kg). Thus, after 2 months of training,
Experience required you will be able to do 20 reps with your old 5RM! Just try it and you will quickly
understand why it is called a “breathing” squat!
Accumulation ADVANTAGES
method → This method is fast (only 1 set) and can be used at the beginning of a workout for
Intensification gains in strength or at the end of a workout for maximal fatigue of muscle fibers.
method
DISADVANTAGES
→ It is inappropriate for those who do not have good back squat technique or
experience lower back pain. The only other exercises that can be used as an
Trainer alternative with this technique are the leg press and hack squat (resting at 10RM
Tips during a bench press, for example, is impossible because the upper body is
quicker to fatigue than the lower body).
Prepare to suffer. This is one of
the most painful techniques I
PRESCRIPTION TABLE
have tried: My thighs were sore,
I was nauseated, and my body Number Number Number
Rest between
wanted to stop, but I knew I Load of repetitions of sets per of exercises per
sets
had to push through. Are you fit
enough to try it?
70%-85% 20 1 1 N/A

Technique #132 S
Perceived effort
GERMAN VOLUME PHASE 1
HOW DOES IT WORK?

Effect on Complete 10 sets of 10 reps with a load equal to your 20RM with 1 minute of rest
hypertrophy between sets. This technique, also known as the 10 sets method, was the main
technique used by Jacques Demers, the German-born Canadian powerlifter, to
prepare for the 1984 Los Angeles Olympics, where he won a silver medal.
Effect on strength
→ For Olympic lifting, this technique allows you to use a moderate load (60%) for
a large number of reps without compromising form, which is very important.
Effect on muscular → For traditional exercises, it allows you to complete a highly dense workout
endurance (100 reps) in just 15 minutes.
→ It is great for hypertrophy and very easy to apply.

→ None.

method
Rest between
sets
method
60% 10 10 1 1 minute
Trainer
Tips Rest 1
If you can’t complete 10 reps,
minute
do as many as you can,
Start by figuring out your 20RM
but never decrease the load.
before your first workout. Once
this is done, rest for 3 minutes,
then start this technique. Don’t
be surprised if you cannot 10 reps 10 reps 10 reps 10 reps 10 reps
complete all 10 sets of 10. It may
look more like: 10, 10, 10, 10, 10,
10, 10, 9, 9, 8. Use the same load
the following week until you can
complete all 10 sets of 10. Only
then should you increase the
load.

Technique #133 S
Perceived effort
HOW DOES IT WORK?

hypertrophy between sets.
ADVANTAGES
Effect on strength → This method combines high workout density with high-intensity training, which
and power results in gains in both strength and hypertrophy.
→ It is easy to apply because you stay at the same station with the same load
for all 10 sets.
Effect on muscular
→ It requires at least 6 months of training experience so that your muscles are
prepared for such high-volume and high-intensity work. Otherwise, you will
Experience required simply not be able to complete the sets.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 70% 6 10 1 1 minute
Trainer Rest 1
If you can’t complete 6 reps,
Tips minute
do as many as you can,
but never decrease the load.
Start by figuring out your true
12RM before your first workout
by performing a set. Use a load
with which you think you will be
able to complete 12RM and do
as many reps as possible. If, for
example, you do 14, increase the
load slightly, rest for 3 minutes,
then start your workout.

Technique #134 S
Perceived effort
HOW DOES IT WORK?

hypertrophy between sets. For each new workout, increase the load by 4%-5% and subtract 1
rep per set to create two 3-week waves (see example).

and power → This method combines high workout density with high-intensity training, which
results in gains in both strength and hypertrophy.

endurance → It requires at least 1 year of training experience to be sure that your muscles
are prepared for such high-volume and high-intensity work. Otherwise, you
will simply not be able to complete the sets.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 70%-80% 4-6 10 1 1 minute

method
This technique is perfect for tracking your progress over 6 weeks of training
Trainer (1 session per week), which would look like this if your 12RM is equal to 100 lb
Tips for an exercise:

→ Workout 1: 10 sets of 6 repetitions with 100 kg
Start by figuring out your true
12RM before your first workout
by performing a set. Use a load
with which you think you will be → Workout 4: 10 sets of 6 repetitions with 105 kg
able to complete 12RM and do → Workout 5: 10 sets of 5 repetitions with 110 kg
as many reps as possible. If, for → Workout 6: 10 sets of 4 repetitions with 115 kg
example, you do 14, increase the At this point (workout 7), you would normally be able to do 10 sets of 6 reps with
load slightly, rest for 3 minutes,
110 kg, a 10% increase in strength after 6 workouts.
then start your workout.

Technique #135 S
Perceived effort
HOW DOES IT WORK?

Effect on Complete 10 sets of 6 reps with a load equal to your 9RM, with 1 minute of rest
hypertrophy between sets. Because the goal is to always do 6 reps for each set, you may de-
crease the load as you complete your sets.

and power → This technique uses heavy loads and little rest to create greater muscle fatigue.
This combination prevents muscle fibers from fully recovering and forces the
muscle to work in a position of partial recovery for 15 minutes. Loss of strength
Effect on muscular as a result of this technique varies from −15% to −25%, even 15 minutes after
endurance finishing.
DISADVANTAGES
Experience required → It requires at least 1 year of training experience to be sure that your muscles
are prepared for such high-volume and high-intensity work. Otherwise, you
simply won’t be able to complete your sets.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
77% 6 10 1 1 minute
Trainer
Tips
Make sure you always complete 6 reps.
For this technique (which Rest 1
minute
If a series fails, then slightly decrease
is actually one of my own
adaptations), if you are unable
.
the load for the next series.

to complete all 6 reps, decrease
the load for the next set. The
goal is to complete all 60 reps 6 reps 6 reps 6 reps 6 reps 6 reps
regardless of load variation.
The reps are kept constant, but
the intensity may vary. It is also
more demanding than other 6 reps 6 reps 6 reps 6 reps 6 reps
methods given that you will
reach muscular failure multiple
times.

Technique #136 S
Perceived effort
REGRESSIVE CONCENTRIC–
ISOMETRIC
Effect on
Alternate concentric and isometric reps using a load equivalent to 40%-60%. Do 5
reps followed by a 5-second isometric hold halfway through the movement, then
Effect on strength 4 reps followed by a 4-second isometric hold halfway through the movement,
and power continuing this pattern until the last isometric hold, which you should maintain
until failure.

endurance → This method traps blood in the muscle for the entire set, thereby creating an
accumulation of metabolic acidosis. This causes the release of growth hormone,
which helps rebuild muscle, promoting muscle gain.
Experience required → It also promotes aerobic adaptations (e.g., capillarization).
DISADVANTAGES
Accumulation → Given the light load used, strength gains are minimal.
method
Rest between
sets
40%-60% 5+4+3+2+1 2-4 1-3 1-3 minutes

Trainer
Tips
If you use this technique at the
beginning of a workout, use a CONCENTRIC PHASES
load closer to 60%, but if you
use it at the end of a workout
5 reps 4 reps 3 reps 2 reps 1 rep
when your muscles are already
fatigued, aim for a load closer
to 40%.
5 4 3 2 Maximum
seconds seconds seconds seconds time
ISOMETRIC PHASES

Technique #137 S
Perceived effort
DROPSET WITH PROGRESSIVE
REPS
Effect on
Do 1 rep at 95%, then 3 reps at 80%, then 5 reps at 65%, then 7 reps at 50%, and
finally 9 reps at 35%. This technique is based on the dropset (technique #74),
Effect on strength with heavy loads to light loads in a single set (4 dropsets total). You can use a
and power rest time of 10 seconds or less between dropsets. It is also known as the intraset
decreasing load method.

endurance → This technique combines strength and volume work, fatiguing fast-twitch
muscle fibers at the beginning and slow-twitch fibers near the end. Fatiguing
more fibers helps maximize the potential for hypertrophy.
Experience required
DISADVANTAGES
→ Because loads must be changed frequently, you should figure out the loads
Accumulation you will need before your workout.
method
Rest between
sets
95% + 80% +
65% + 50% + 1+3+5+7+9 2-4 1-2 2-4 minutes
Trainer 35%
Tips
Using the provided percentages,
calculate the best weight for 1 rep 3 reps 5 reps
the exercises you will apply at 95% at 80% at 65%
this technique to before your
workout so you do not lose time
in the gym. You can also bring
a percentage chart to rapidly 9 reps 7 reps
at 35% at 50%
figure out the best weight to use.

Technique #138 S
Perceived effort
ECCENTRIC–CONCENTRIC
CONTRAST
Effect on
This technique is actually a mix of the eccentric and pure concentric methods.
Lower the load in a controlled manner in 5-10 seconds and, once the load reaches
Effect on strength the end of the eccentric phase, rest for 3-5 seconds, during which time you should
and power release the tension in your muscles (this is not an isometric pause). To do this, set
the load on the ground (deadlift) or on the safety guards (squat, bench press). Then
complete the concentric part of the movement with as much speed as possible.
Effect on muscular
→ This combination method helps improve muscle power and involves more
time under tension than the pure concentric method alone (technique #117).
Experience required
DISADVANTAGES
→ The load used is too light to produce significant adaptations in hypertrophy.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
60%-70% 6-10 2-5 1-3 1-2 minutes
Trainer
Tips
Once you are familiar with Eccentric Release
Explosive
this method and are able to phase the load
concentric
maintain good technique during phase
5-10 seconds 3-5 seconds
repetitions, try using training
accessories such as chains
or superbands to increase
resistance at the end of the
movement.

Technique #139 S
Perceived effort
ECCENTRIC–ISOMETRIC
CONTRAST 1
Effect on
Also known as the static-dynamic method and the eccentric pause method, this
technique incorporates isometric pauses of 3-6 seconds at various positions into
Effect on strength the eccentric phase. The greater the range of motion, the more pauses should be
and power included. Exercises with a large range of motion (squat, deadlift) should have 3-4
pauses; medium range-of-motion exercises (bench press, horizontal row) should
have 2-3 pauses; and short range-of-motion exercises (calves, shrugs) should
Effect on muscular have only 2 pauses. This is a version of the postfatigue isometric (technique #98)
endurance that is used for each rep.
ADVANTAGES
Experience required → This technique not only increases the amount of time spent under tension but
also the amount of time spent in the eccentric phase. This results in greater
muscle damage and therefore greater hypertrophy gains.
Accumulation
Intensification → A spotter is required to monitor lifts where you may get stuck (e.g., bench
method press, squat).
PRESCRIPTION TABLE

per set
of sets per
exercise
of exercises per
muscle group
Rest between
sets
Tips
When you reach concentric 60%-75% 1-5 2-4 1-3 1-2 minutes
failure, ask your partner to help

you lift the load to complete 1-2
more reps in order to also reach
eccentric failure.
5-second 5-second 5-second

pause at pause at pause at
1/4 movement halfway point 3/4 movement

Technique #140 S
Perceived effort
ECCENTRIC–ISOMETRIC
CONTRAST 2
Effect on
Also known as the static-dynamic method and the eccentric pause method, this
technique is the strength version of the eccentric–isometric contrast 1 (technique
Effect on strength #139) because it uses heavier loads. Insert several isometric pauses of 1-2 seconds
and power into the eccentric phase of the movement. The greater the range of motion, the
more pauses should be included. Exercises with a large range of motion (squat,
deadlift) should have 3-4 pauses; medium range-of-motion exercises (bench press,
Effect on muscular horizontal row) should have 2-3 pauses; and short range-of-motion exercises
endurance (calves, shrugs) should have only 2 pauses.
ADVANTAGES
Experience required → This technique not only increases the amount of time spent under tension but
also the amount of time spent in the eccentric phase. This results in greater
muscle damage and therefore greater hypertrophy gains.
Accumulation
Intensification → A spotter is required to monitor lifts where you may get stuck (e.g., bench
method press, squat).
PRESCRIPTION TABLE

per set
of sets per
exercise
of exercises per
muscle group
Rest between
sets
Tips
When you reach concentric 75%-90% 1-5 3-5 1-3 2-4 minutes
failure, ask your partner to help

you lift the load to complete 1-2
more reps in order to also reach
eccentric failure.
Pause Pause Pause

2 seconds at 2 seconds at 2 seconds at
1/4 movement halfway point 3/4 movement

Technique #141 S
Perceived effort
CONCENTRIC STATIC-
DYNAMIC
hypertrophy This technique is like the explosive static-dynamic method (technique #182), but
without the propulsion at the end of the movement. Include a pause of 2-3 seconds
during the concentric part of the movement, generally at the halfway point, then
Effect on strength quickly finish the concentric phase.
and power
ADVANTAGES
→ This technique increases the time spent under tension during a classic set by
Effect on muscular adding an isometric phase to the middle of the concentric portion for each rep.
endurance Greater muscle fatigue will be felt compared to a failure set (technique #69).
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 60%-85% 6-12 2-4 1-3 2-3 minutes
Trainer
Tips Start of
the concentric
Pause 2 seconds
halfway through
Quickly finish
the concentric
the concentric
You can vary the position of the phase phase
phase
isometric pause if you wish. For
example, you could alternate
pausing at 1/4 movement, 1/2
movement, and 3/4 movement.

Technique #142 S
Perceived effort
TEMPO CONTRAST
HOW DOES IT WORK?

Effect on Alternate fast and slow reps during a single set (internal contrast method). Do 2 fast
hypertrophy reps (1-0-1-0 tempo) followed by 2 slow reps (5-0-5-0 tempo) until muscle failure.
ADVANTAGES
Effect on strength → This method stimulates fast-twitch fibers during high-speed movements by
and power adding slow reps in order to increase the time spent under tension. More time
spent under tension, coupled with fast-twitch muscle fiber fatigue, results in
hypertrophy gains.
Effect on muscular
→ Strength gains will be less significant due to the inability to use heavy loads.

Rest between
sets
method
60%-85% 4-12 2-6 1-3 1-3 minutes
Intensification
method
2 slow reps 2 fast reps

Trainer
Tips
You can vary the number of fast
2 slow reps 2 fast reps
and slow reps during a set. For
example, you can do:
• 3 fast, 1 slow
• 3 fast, 3 slow
• 2 fast, 3 slow 2 slow reps 2 fast reps

Technique #143 P
Perceived effort
6×6×6
HOW DOES IT WORK?

Effect on The objective of this technique is to use 6 sets of 6 repetitions on all exercises for
hypertrophy a muscle group for a duration of 6 weeks. You will keep the same load on all sets;
the ideal load will only lead you to muscle failure on the last set of each exercise.
The goal is to be able to increase the load used in the last week of training, but
Effect on strength if you can increase the weight sooner, do it. In fact, if in the last set you can do 8
and power reps instead of 6, increase the weight automatically the next week.
ADVANTAGES
Effect on muscular → It can be used with all exercises.
endurance → It increases hypertrophy and muscle strength.
→ It is very simple to apply by choosing only 1-3 exercises for each muscle group.
→ It can be done easily without a partner.
Experience required
DISADVANTAGES
→ None.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
75%-80% 6 6 1-3 2-3 minutes
Trainer
Tips
EXAMPLE OF A 6 × 6 × 6 SESSION WITH PRESS EXERCISES
Over 6 weeks, this method will
allow you to become stronger on Exercises Sets Reps Rest
the chosen exercises in addition Barbell bench press 6 6 2 minutes

to improving your technique. Incline dumbbell bench press 6 6 2 minutes
Always use a tempo of 2-3
Upright row with low pulley 6 6 2 minutes
seconds in the eccentric phase
and 1 second in the concentric Dumbbell lateral raise 6 6 2 minutes
phase.
Dip 6 6 2 minutes
Triceps push-down 6 6 2 minutes

Technique #144 S
Perceived effort
5×6
HOW DOES IT WORK?

Effect on This method is simple: Using a load of 78%-80%, attempt to complete 5 sets of 6
hypertrophy repetitions with 1-minutes rest between sets. As soon as you get to a set where
you are not able to do the required 6 repetitions, switch exercises and try to do
more the following week. You should use the same weight each week until you
Effect on strength are able to complete all 5 sets of 6 repetitions.
and power
ADVANTAGES
→ It can increase muscle strength by 5%-10% in the space of 6 workouts.
Effect on muscular → It forces muscle recovery by handling heavy loads with short rest.
endurance
DISADVANTAGES
→ None.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 78%-80% 6 2-5 1 1 minute

method
EXAMPLE OF A 5 × 6 TRAINING PLAN

Trainer Set
Session 1 Session 2 Session 3
Tips 1
Reps
6
Weight
100 kg
Reps
6
Weight
100 kg
Reps
6
Weight
100 kg
Once you have completed all 5 2 6 100 kg 6 100 kg 6 100 kg
sets of 6 repetitions, increase 3 6 100 kg 6 100 kg 6 100 kg
the load by 5%-10% and repeat 4 5 100 kg 6 100 kg 6 100 kg

5 4 100 kg 6 100 kg
the same technique a second
time with this new load. Once
Session 4 Session 5 Session 6
you complete it again, switch up Set
Reps Weight Reps Weight Reps Weight
your training technique for the 1 6 105 kg 6 105 kg 6 105 kg
next few weeks. 2 6 105 kg 6 105 kg 6 105 kg
3 4 105 kg 6 105 kg 6 105 kg
4 4 105 kg 6 105 kg
5 5 105 kg

Technique #145 P
Perceived effort
1-REP TO 1-SET METHOD
HOW DOES IT WORK?

Effect on This method structures your training for the next 9 weeks. You will start by per-
hypertrophy forming 10 sets of a single repetition with 90 seconds of rest between sets. Each
week, you’ll decrease your rest time by 5-15 seconds until you will not have any
rest, forcing you to do your 10 sets of 1 rep all at once (i.e., 1 set of 10 repetitions). In
Effect on strength the first week, use a load that allows you to complete your 10 sets with 90 seconds
and power of rest (about 78%-85% of your 1RM).
ADVANTAGES
Effect on muscular → It increases strength and muscle hypertrophy by amplifying training density
endurance (amount of work per unit of time).
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 78%-85% 1, 10 10, 1 1 0-90 seconds
Trainer Week Sets Reps

Rest
Tips
(in seconds)
1 10 1 90
This method will allow you to 2 10 1 75
accomplish, after 9 workouts, 10 3 10 1 60
repetitions at your current 5RM-
4 10 1 45
8RM. It can be used both for
5 10 1 30
beginners and for intermediate
6 10 1 15
or advanced athletes in
bodybuilding. 7 10 1 10
8 10 1 5
9 1 10 0

Technique #146 S
Perceived effort
DENSITY TRAINING
HOW DOES IT WORK?

Effect on This method structures your workouts over several weeks so you can perform 12
hypertrophy reps with a targeted load. This will be accomplished by completing 24 total reps
every workout in order to get there. You’ll start by performing 12 sets of 2 reps in
12 minutes. Once this is accomplished, you will spend the next week doing 8 sets
Effect on strength of 3 reps in 8 minutes; then 6 sets of 4 repetitions in 6 minutes; then 5 sets of 5
and power repetitions in 5 minutes; 4 sets of 6 repetitions in 4 minutes; 3 sets of 8 repetitions
in 3 minutes; and to finish, a single set of 12 repetitions in 1 minute.

endurance → It is easy to plan and execute.
→ It’s very time efficient.
→ It increases strength rapidly.
Experience required
DISADVANTAGES
→ None.
Accumulation
Rest between
sets
75%-85% 2-12 1-12 1 0-50 seconds
Trainer
Tips
Rest Total time
This method is particularly Week Sets Reps
(in seconds) (in minutes)
effective for body-weight
1 12 2 50 12
exercises, such as dips, pull-
2 8 3 45 8
ups, and push-ups (because
3 6 4 40 6
body weight is a constant load).
However, it can also be used for 4 5 5 35 5
any other exercise. 5 4 6 30 4

6 3 8 25 3
7 1 12 0 1

Technique #147 S
Perceived effort
UNILATERAL EXERCISES
HOW DOES IT WORK?

Effect on This method does not split the workout between your right side and your left
hypertrophy side like the unilateral split (technique #64) does; rather, it utilizes the training of
your arms or your legs individually in order to use relatively higher loads. In fact,
a study10 on elbow curls for biceps training demonstrated that the force exerted
Effect on strength when working with both biceps simultaneously was 10%-20% less than the sum
and power of the forces produced by flexing the elbow on the left side and on the right side
individually. In other words, according to the study, if you are able to lift 25 kg for
1 repetition on the barbell biceps curl (or 12.5 kg per hand), then you will be able
Effect on muscular to lift 15 kg in each hand, using one arm at a time.
endurance
ADVANTAGES
→ It allows the use of heavier loads than when working with two limbs.
Experience required → It activates more fast-twitch fibers.
DISADVANTAGES
Accumulation → It requires a contraction of the stabilizing muscles and of the core on certain
method exercises. Because you are only as strong as your weakest link, you will not be
Intensification able to use a greater load for some exercises because your stabilizing muscles
method will not be able to manage this weight.
PRESCRIPTION TABLE
Rest between
Tips Load of repetitions
per set
of sets per
exercise
of exercises per
muscle group
sets
I frequently suggest using 70%-85% 6-12 2-4 1-3 1-3 minutes

unilateral exercises to beginners
to ensure they achieve equal Muscle
Examples of unilateral exercises
strength in both arms and both groups
legs. Use the same weight One-arm dumbbell bench press (horizontal, incline, decline)
Chest One-arm dumbbell fly (horizontal, incline, decline) or one-arm machine fly (pec
(the maximum weight for your deck, cross-over)
weaker arm or leg) for both One-arm dumbbell shoulder press (seated or standing)
arms or both legs and increase Shoulders Upright one-arm dumbbell row
the weight as your weaker arm One-arm dumbbell or low-pulley raise (front, lateral, rear)
One-arm dumbbell triceps extension (seated, lying)
or leg increases in strength. Triceps
One-arm triceps push-down (high pulley)
This will increase the strength Back One-arm dumbbell or pulley row
in your weaker arm or leg while One-arm curl (pronation, neutral, supination) with pulley or with dumbbell
Biceps
maintaining the strength in your (standing, with Scott curl)
One-leg squat (Bulgarian, lunge)
stronger arm or leg until their
Legs One-leg isolation (press, extension, curl [seated, lying, standing])
strength is equal. One-leg deadlift (Romanian, standard)

Technique #148 S
Perceived effort
ECO TRAINING METHOD
HOW DOES IT WORK?

Effect on This method consists of performing 3 different types of exercises separately (with
hypertrophy 1-3 minutes rest between exercises) starting with an explosive exercise, followed
by a closed-chain exercise, and then an open-chain exercise.
→ Explosive exercise: Plyometric exercise or ballistic exercise (technique #188)
Effect on strength → Closed-chain exercise: Exercise where the hands or feet remain in a fixed
and power position (e.g., squat, push-up, pull-up)
→ Open-chain exercise: Exercise where the hands and feet move freely (e.g., leg
extension, most dumbbell exercises)
Effect on muscular
→ It allows you to work the fast-twitch fibers in three ways: with an explosive
movement when the nervous system is fresh, with a heavy load on the closed-
Experience required chain exercise, and in isolation with the open-chain exercise.
DISADVANTAGES
method
Rest between
sets
30%-50% +
83%-88% + 3 + 4-6 + 8-10 3+3+3 3 1-3 minutes
Trainer 74%-78%
Tips
You can add load on your back
EXAMPLE OF AN ECO TRAINING METHOD WORKOUT
during your push-ups, which is
the only closed-chain exercise Muscle groups Exercises
Explosive: Clap push-up
for chest training. However,
Chest Closed chain: Bench press
although it is not a closed-chain
Open chain: Pec deck
exercise, you can use the barbell Explosive: Wall ball
bench press as a substitute for Shoulders Closed chain: Handstand push-up
push-ups if you have very high Open chain: Dumbbell lateral raise
muscle strength. Explosive: Jump squat
Quadriceps Closed chain: Barbell front squat
Open chain: Leg extension
Explosive: Explosive inverted row with hand-position change
(close and wide)
Back
Closed chain: Pull-up
Open chain: Bent-over dumbbell row

Technique #149 P
Perceived effort
OVERREACHING METHOD
HOW DOES IT WORK?

Effect on The objective of this technique is to reach a state of overreaching (in 2-4 weeks)
hypertrophy in order to cause a supercompensation, which will cause greater gains in muscle
strength. Overreaching is a state of overtraining without yet accumulating negative
effects, and it must end just before significant changes in physiology take place.
Effect on strength To do this, you will need to train all muscle groups 5 days a week, increasing the
and power load used each week.
ADVANTAGES
Effect on muscular → It can provide strength gains of more than 10% within 5 weeks of training.12
endurance
DISADVANTAGES
→ There is a risk of overtraining if you perform this technique for too long. There-
Experience required fore, watch for signs such as fatigue, loss of strength, loss of appetite, insomnia,
or depression.

method
Rest between
sets
method
70%-88% 4-12 3 1 1-3 minutes
Trainer
Tips EXAMPLE OF AN OVERREACHING PLAN*
Week Sets Reps Rest
A 2006 Connecticut study
1 3 10-12 2 minutes
demonstrated that this
technique, which originated in 2 3 8-10 2 minutes
the Eastern European bloc a few 3 3 6-8 2 minutes

decades ago, could increase 4 3 4-6 2 minutes
your 1RM on the squat and the *To be performed on all chosen exercises (1 per muscle group).
bench press by more than 10%

when performed over 4 weeks.12

Technique #150 S
Perceived effort
NUBRET PRO-SET
HOW DOES IT WORK?

Effect on This technique—named for Serge Nubret, a professional bodybuilder from France—
hypertrophy involves increasing the density (the same amount or more work in less time) of
a workout. For example, if you currently do 3 sets of 10 reps in 5 minutes of your
chosen exercise, then your goal would be to try to accomplish 4 sets of 10 reps in
Effect on strength 5 minutes by reducing the rest time between sets. You may not be able to complete
and power all the reps right away, but keep trying until you can do them.
ADVANTAGES
Effect on muscular → This method increases muscle mass and strength by increasing the ability of
endurance muscles to recover between sets.
→ It is easy to use and can be applied to all exercises.

→ None.

method
Rest between
sets
method
70%-83% 6-12 3-4 1 30-120 seconds
Trainer
Tips EXAMPLE OF A NUBRET PRO-SET
Week Sets Reps Duration
You do not have to complete
1 3 10 5 minutes
10 repetitions, as shown in the
example. For instance, you 2 10
can use the same concept to 2 1 9 5 minutes

attempt to complete 5 sets of 8 1 7
or 12 reps with a load that you 3 10
currently use to do only 4 sets 3 5 minutes
1 8
in the same amount of time.
4 4 10 5 minutes

Technique #151 S
Perceived effort
5-10-20 TRISET
HOW DOES IT WORK?

Effect on This method is a type of triset. Without rest between exercises, perform a multi-
hypertrophy joint exercise, preferably done with a barbell (pull-ups and dips are also good),
for 5 repetitions (strength), then a multijoint exercise done with free weights or
a machine for 10 repetitions (muscular hypertrophy), followed by an isolation
Effect on strength exercise for 20 repetitions (muscular endurance and muscular hypertrophy).
and power Multijoint exercise with barbell + multijoint exercise with dumbbell or
machine + isolation exercise

endurance → It helps to develop strength, muscular hypertrophy, and muscular endurance.
DISADVANTAGES
Experience required → It may require the reservation of several pieces of equipment (bars, free weights)
or weight machines.
→ It is very demanding on the body (space out the sessions for the same muscle
Accumulation group at least 5 days apart).
method
Rest between
sets
60%-85% 5 + 10 + 20 2-4 1-2 trisets 2-3 minutes

Trainer
Tips
You can use this technique for
EXAMPLE OF A 5-10-20 TRISET
all muscle group exercises. It
is particularly effective for leg
exercises because the legs are Incline barbell
bench press
generally composed of 50%
slow-twitch fibers and 50% fast- 5 reps
twitch fibers.
Dumbbell bench
press
10 reps
Pec deck
20 reps

Technique #152 S
Perceived effort
4-REP SYSTEM
HOW DOES IT WORK?

Effect on This method is a type of circuit training. You should complete, without rest, 4 reps
hypertrophy of a multijoint exercise, followed by 8 reps of a multijoint or isolation exercise, 12
reps of an isolation exercise, then 16 reps of a multijoint or isolation exercise for
the same muscle group.
Effect on strength Multijoint exercise + multijoint or isolation exercise + isolation exercise +
and power multijoint or isolation exercise
ADVANTAGES
Effect on muscular → It provides a great stimulus for muscle growth.
endurance → It encourages biochemical changes in muscle that promote endurance.
DISADVANTAGES
Experience required → It is very physically demanding.
→ It may take time to prepare and reserve all the needed equipment.

method
Rest between
sets
method
60%-85% 4 + 8 + 12 + 16 2-4 1 2-3 minutes
Trainer
Tips EXAMPLE OF A 4-REP WORKOUT FOR SHOULDERS
You can also use this technique Standing barbell Upright

as 4 individual sets. Choose your military press barbell row
4 exercises and perform 4 sets
4 reps 8 reps
per exercise using the same
pattern of repetitions
(i.e., 4, 8, 12, 16) with 2 minutes
of recovery between sets. Seated dumbbell Dumbbell
shoulder press lateral raise
16 reps 12 reps

Technique #153 S
Perceived effort
SPEED-SET TRAINING
HOW DOES IT WORK?

Effect on This method consists of performing 15 repetitions with three different speeds of
hypertrophy movement within a set. You will perform reps 1-5 at an explosive pace, reps 6-10
at an ultra-slow pace (5 seconds concentric and 5 seconds eccentric), and reps
11-15 at a normal pace (1 second concentric and 2-3 seconds eccentric).
Effect on strength
→ It increases muscle strength and hypertrophy as well as reduces fat mass.
→ Fast reps increase power, slow reps increase time under tension, and normal
Effect on muscular reps increase muscle endurance.
endurance
DISADVANTAGES
→ None.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 60%
5 fast + 5 slow +
2-4 1-3 1-2 minutes
5 normal
method
PHASE 1: FAST
Trainer Tempo: ‹1 second/rep
Tips 5 reps
Avoid unilateral exercises
PHASE 2: ULTRA SLOW
for this technique because it
will put too much stress on Tempo: 10 seconds/rep
your stabilizers and your core
muscles (abdominals, lower 5 reps
back) and technique can easily

PHASE 3: STANDARD
break down. I recommend the
use of machines (e.g., squat Tempo: 1 second/concentric,
on Smith machine, leg press) 2-3 seconds/eccentric
5 reps
in order to facilitate explosive
repetitions.

Technique #154 S
Perceived effort
4-MINUTE MUSCLE
HOW DOES IT WORK?

Effect on The objective of this technique is to try to complete as many repetitions as possible
hypertrophy in 4 minutes with a load around your 15RM-19RM while taking short rest periods.
You should be able to complete at least 40 reps in 4 minutes the first week. Your
goal is to reach 60 repetitions in 4 minutes after 4-6 weeks of training with this
Effect on strength technique.
and power
ADVANTAGES
→ It can be performed on all exercises.
Effect on muscular → It is effective at increasing hypertrophy and muscular endurance as well as
endurance decreasing body fat.
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 62%-66% 40-60 1 2-4 N/A
Trainer EXAMPLE OF A 4-MINUTE MUSCLE ROUTINE
Tips Week Reps Total time
Be sure to determine your true 1 41 4 minutes

15RM-19RM before beginning 2 46 4 minutes
this technique. A heavier load
3 49 4 minutes
(<15RM) will not allow you to
reach 60 repetitions, whereas a 4 54 4 minutes
too-light load (>19RM) will allow
5 57 4 minutes
you to reach 60 repetitions in
less than 4 weeks. 6 60 4 minutes

Technique #155 S
Perceived effort
POWER CIRCUIT TRAINING
HOW DOES IT WORK?

Effect on This technique consists of performing a circuit of 4-10 different exercises. You will
hypertrophy perform 30 repetitions per exercise with a load of around 8RM-10RM, and each
set will last 15 seconds. The goal is to complete as many reps as possible in those
15 seconds before moving on to the next exercise without rest. When you reach
Effect on strength 30 repetitions on an exercise, it is then eliminated from the circuit and replaced
and power by 15 seconds of rest. To make this circuit easier to set up, choose exercises using
mostly barbells and free weights and limit machines to only 1-3 exercises. Also,
alternate upper- and lower-body exercises to aid your recovery.
Effect on muscular
→ It improves muscle strength and hypertrophy while decreasing fat mass.

→ It requires preparation of all your exercises before starting the circuit.

method
Rest between
Load of repetitions of sets per of exercises
Intensification per exercise exercise per circuit
sets
method
74%-78% 30 2-5 4-10 1-2 minutes
Trainer
Tips Exercise Time
Set 1
Time
Set 2
Time
Set 3
Time
Set 4
Reps Reps Reps Reps

(s) (s) (s) (s)
For this technique, it is a good
1. Dumbbell bench press 15 8 15 8 15 8 15 6
idea to have a training partner 2. Leg press 15 8 15 8 15 8 15 6
who will time your 15 seconds 3. Bent-over dumbbell row 15 8 15 8 15 8 15 6
per exercise and who can help 4. Lying leg curl 15 10 15 8 15 6 15 6
you when you are close to 5. Standing barbell curl 15 10 15 10 15 10 15 0

6. Lower back extension 15 10 15 10 15 10 15 0
muscle failure. During your 2
7. Dumbbell military press 15 8 15 8 15 8 15 6
minutes of recovery, you will 8. Seated calf 15 15 15 15 15 0 15 0
reverse roles. 9. Lying barbell triceps extension 15 10 15 10 15 10 15 0
10. Alternating jump lunge 15 9 15 9 15 8 15 4
Rest 2 minutes 2 minutes 2 minutes 2 minutes

Technique #156 S
Perceived effort
SMALL-ANGLE TRAINING
HOW DOES IT WORK?

Effect on This technique is actually a failure set (technique #69) except that, as the name
hypertrophy suggests, it requires adjusting the angle of the movement as the sets progress.
The goal is to maximize the recruitment of all muscle fibers by targeting all angles
of a movement. You can adjust the height of the pulleys, the angle of your trunk,
Effect on strength the width of your hands, the width of your feet, the position of your forearms,
and power and so forth.
ADVANTAGES
Effect on muscular → It allows more muscle fibers to be used through the various working angles.
endurance → It can be applied to a wide variety of exercises.
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 70%-83% 6-12 2-8 1-3 2-3 minutes
EXAMPLE SEQUENCE OF CHEST EXERCISE
Trainer Exercise Set Reps Angle of exercise
Tips 2
1 6-12
6-12
Forearms perpendicular to floor
Hands at shoulder width
For lower-body exercises Barbell 3 6-12 Hands at shoulder width + 5 cm
(e.g., leg extension, leg curl, bench press 4 6-12 Hands at shoulder width + 10 cm
squat, calf machine), you can 5 6-12 Hands at shoulder width + 15 cm
vary the angle of work simply 6 6-12 Hands at shoulder width + 20 cm
by adjusting the angle of your

feet. For example, you could EXAMPLE SEQUENCE OF SHOULDER EXERCISE
perform leg curl reps with your
feet internally rotated, externally Exercise Set Reps Angle of exercise
rotated, and in a neutral 1 6-12 Front raise, neutral grip

(parallel) position. 2 6-12 Front raise at 45 degrees
Dumbbell 3 6-12 Lateral raise
lateral raise 4 6-12 Lateral raise, bent 15 degrees forward
5 6-12 Lateral raise, bent 45 degrees forward
6 6-12 Dumbbell rear delt fly

Technique #157 P
Perceived effort
BOOKEND TRAINING
HOW DOES IT WORK?

Effect on This technique involves starting and ending your workout with the same exercise.
hypertrophy For the first exercise, you will do 3 sets of 6-8 repetitions at 78%-83%. For the last
exercise, you will perform 1 set of as many reps as possible using the same load
you started with, followed by 2 sets of 12-15 repetitions at 66%-70%.
Effect on strength
→ It promotes strength gain with the first exercise and muscle growth with the
last exercise by using a relatively heavy load on an exhausted muscle.
Effect on muscular
→ It requires a training partner on certain exercises (e.g., bench press, squat)
during the first set of the last exercise because the number of repetitions is
Experience required undetermined before starting.
PRESCRIPTION TABLE*
Accumulation
Rest between
sets
Intensification
First: 78%-83% First: 6-8
method Last: 78%-83%, Last: Max reps,
First: 3
1 1-3 minutes
Last: 1 + 2
66%-70% 12-15
*First and last exercises only
Trainer
Tips EXAMPLE SEQUENCE OF CHEST EXERCISES
Exercises Sets Reps Rest
This technique makes it possible
Bench press 3 6-8 2 minutes
to evaluate the impact of your
training session on muscle Incline dumbbell
3 8-10 2 minutes
bench press
fatigue. If you accomplish 8
Dumbbell fly 3 10-12 1 minute
repetitions with 50 kg at the
beginning and only 4 repetitions Pec deck 3 12-15 1 minute
with the same load at the end of 1 Maximum 1 minute

Bench press
your training, we can say that 2 12-15 1 minute
your training session caused
a 50% loss of strength. As a
goal, aim for a minimum of 20%
strength loss to maximize your
future adaptations.

Technique #158 S
Perceived effort
ELASTICS TRAINING
HOW DOES IT WORK?

Effect on For this method your training sessions will only include exercises performed with
hypertrophy elastic bands with handles or superbands. Depending on the bands available to
you, you will be able to vary the number of repetitions as the weeks progress to
allow for more hypertrophy and muscle strength gains. Perform exercises labeled
Effect on strength with the same letter as supersets with no rest between them, then rest for 90
and power seconds between supersets (i.e., perform A1 and A2, 90-second rest; perform B1
and B2, 90-second rest; perform C1 and C2, 90-second rest; and perform D1 and
D2, 90-second rest).
Effect on muscular
ADVANTAGES
endurance
→ It does not require a lot of equipment. → It creates variation of tension, with
→ It is ideal for training at a hotel or at the greatest resistance at the end of
home. the movement.
Experience required
DISADVANTAGES
→ Individuals with high muscular strength will not respond well to this type of
training.
Accumulation
Number
Number Number
Intensification Load
of repetitions
Rest between
or seconds sets
method per set
Elastic band 6-20 reps or

2-3 3-4 1-2 minutes
only 40-80 seconds
EXAMPLE SEQUENCE OF UPPER-BODY EXAMPLE SEQUENCE OF LOWER-BODY

Trainer EXERCISES (DAY 1) EXERCISES (DAY 2)
Tips Exercises Sets Reps Rest Exercises Sets Reps Rest

A1 Push-up 3 8-10 0 seconds A1 Jump squat 3 8-10 0 seconds
This is a useful method to be
A2 Elastic fly 3 10-12 90 seconds A2 Seated
able to continue training while elastic leg 3 10-12 90 seconds
B1 Elastic curl
traveling (elastics are very easy 3 10-12 0 seconds
row
to carry in a suitcase) or to start B1 Elastic leg
B2 Elastic 3 10-12 0 seconds
extension
working out at home without straight-arm 3 12-15 90 seconds
pull-down B2 Walking 12-15/
investing too much money in 3 90 seconds
lunge side
weight training equipment. C1 Elastic
3 12-15 0 seconds
biceps curl C1 Side walk 12-15/
3 0 seconds
with band side
C2 Elastic
triceps 3 12-15 90 seconds C2 Squat
extension with band 3 12-15 90 seconds
at knees
20-40
D1 Side plank 3 seconds/ 0 seconds D1 One-leg hip 10-12/
3 0 seconds
side thrust on floor side
D2 Bicycle
3 12-15/side 90 seconds D2 Superman 3 12-15 90 seconds
crunch

Technique #159 S
Perceived effort
VARIABLE RESISTANCE
TRAINING
hypertrophy This technique is the same as the failure set (technique #69), but with training
aids such as chains or superbands attached to the bar.

and power → This method allows you to take advantage of the biomechanics of the muscle.
When the muscles are in a lengthened position, there is greater passive tension
(tendons) and less active tension (muscles). You are therefore weaker in these
Effect on muscular positions. Conversely, the more the muscle is shortened, the more the active
endurance tension increases and the stronger you are (to a certain degree). The overload
created by the chains or superbands makes it possible to add resistance to the
portion of the movement where you are stronger.
Experience required
DISADVANTAGES
→ This technique is not possible in all weight rooms due to the required equipment
Accumulation and ground anchors (for the deadlift with superbands, for example).
method → This training technique requires prior experience with bands and chains.
Intensification

Rest between
sets
Trainer 60%-80% 6-12 2-5 1-2 3-5 minutes

Tips
Because they change the
stability of the exercise, start
by using training accessories
(chains and superbands) without
much weight on the bar during
the first week to get used to
them. From the second week,
increase the load gradually.

Technique #160 S
Perceived effort
MACHINE MUSCLE
HOW DOES IT WORK?

Effect on This method consists of using only machines during your training program. Try it
hypertrophy for a week or two to change up your training structure.
ADVANTAGES
Effect on strength → It is easy to use.
and power → It is great when you don’t have a lot of time to train.
→ It allows constant tension in the muscle (unlike dumbbells, which create variable
tension according to gravity).
Effect on muscular → You can train to muscle failure without a training partner.
endurance → It allows the use of several techniques with load changes (e.g., dropset, tech-
nique #74).
→ It may be a good option for athletes who suffer from injuries.
Experience required
DISADVANTAGES
→ The stabilizing muscles are not involved as much compared to free weights.
Accumulation Complementary work on these muscles (e.g., rotator cuff) is suggested.
method
Rest between
sets
66%-83% 6-15 2-4 3-5 1-2 minutes

Trainer
Tips
Although this method may
EXAMPLES OF EXERCISES USING MACHINES
seem ordinary, using it only with
beginners would be a mistake. Incline chest press Lateral raise machine Seated row
(chest) (shoulders) (back)
My advice is to choose 1-3
Pec deck Upright row on Smith machine Bent-over row on Smith machine
machine exercises per muscle (chest) (shoulders) (back)
group and combine them with Dip machine Seated press machine Seated leg curl
another training technique in (triceps) (shoulders) (hamstrings)
this book. You will never see Overhead extension machine Hack squat Lying leg curl
(triceps) (quadriceps) (hamstrings)
machines the same way again!
Crunches machine Leg press Standing leg curl
(abs) (quadriceps) (hamstrings)
Leg raise on Roman chair Leg extension Biceps curl machine

(abs) (quadriceps) (biceps)
Standing calf Assisted pull-up Alternating biceps curl

(calves) (back) (biceps)

Technique #161 P
Perceived effort
HSS-100
HOW DOES IT WORK?

Effect on This method, created by my friend Christian Thibaudeau, is a workout plan for
hypertrophy one muscle group.38 You must complete the following, separately and in order:
1. H: Heavy, a maximum-strength exercise (see chapter 2)
2. S: Superset, the agonist superset (technique #71)
Effect on strength 3. S: Special technique, any technique in chapter 3, 4, 5, 6, 7, or 8 of this book
and power 4. 100: 100 repetitions (technique #214)
An example HSS-100 program is included in chapter 10.

Effect on muscular
→ It is an excellent training plan to gain muscle mass.
→ It is easy to use.
Experience required → It increases the number of techniques for each workout.
DISADVANTAGES
method
Rest between
sets
Dependent on Dependent on Dependent on Dependent on

the technique the technique the technique 5 the technique
Trainer used used used used
Tips
This technique is a must for
EXAMPLE OF HSS-100
everyone who has more than 1
year of training experience. All
muscle fibers are recruited: type H S
IIb (fast twitch) in the beginning, Classic cluster Agonist superset
type IIa (fast twitch) in the (technique #50) (technique #71)
middle, and type I (slow twitch)
at the end.
S 100
The 21 100 repetitions
(technique #90) (technique #214)

Technique #162 P
Perceived effort
THE LAYER SYSTEM
HOW DOES IT WORK?

Effect on This method, created by my friend Christian Thibaudeau, is a training plan for
hypertrophy a muscle group using only one exercise.39 Training with layers requires that you
work on a muscular quality at each of the stages, or layers, of this system. You will
have 5 layers to accomplish in each session:
Effect on strength 1. Layer 1: Activation and potentiation. Perform an isometric exercise at maxi-
and power mum intensity (technique #165). Do 4 sets of 6 seconds each.
2. Layer 2: Maximal strength. Perform 5-7 sets of 2 repetitions, gradually increa-
sing the load until you reach your 2RM. Start with 60%-70% load.
Effect on muscular 3. Layer 3: Mechanical stress. Perform a classic cluster (technique #50) at 90%
endurance of your 2RM determined at layer 2. Do 3 sets of 4-6 repetitions in the form of
clusters.
4. Layer 4: Slow eccentrics. Complete 3 sets of 6-8 super slow eccentric reps
Experience required (technique #106) at 70% of your 2RM.
5. Layer 5: Growth hormone release. Complete 1-2 sets of 45-75 seconds under
tension at 50% of your 2RM. Use only a range of motion between 1/4 and 3/4
Accumulation of the chosen movement to perform your repetitions under constant tension
method (technique #127).
Intensification
Number
Number Number
of seconds Rest between
or repetitions sets
per set
Trainer 50%-110%
6-75 seconds or
1-7 1 1-3 minutes
Tips 2-8 repetitions
I love using layer system styles

(HSS-100, technique #161,
is a kind of layer system). An 4 sets of 6 seconds, rest 1 minute
example of a layer system
is: first exercise, strength 5-7 sets of 2 reps (60%-100% of 2RM), rest 2 minutes
technique (chapter 2); second
exercise, emphasis on eccentric 3 sets of 4-6 reps (90% of 2RM), rest 3 minutes
movement (chapter 5); third
exercise, isometric position 3 sets of 6-8 reps (70% of 2RM), rest 90 seconds
(chapter 4); and fourth
exercise, metabolic style (rapid 1-2 sets of 45-75 seconds (50% of 2RM), rest 90 seconds
movements lasting less than 1
minute). All exercises are done
separately.

CHAPTER 4
ISOMETRIC
TRAINING

TRAINING PROGRAM
+ Number of repetitions: 1-12 or

3-60 seconds of effort

(during a maximal effort)

to 3 minutes

workout: 30
ISOMETRIC TRAINING 193

#4 ISOMETRIC
TRAINING
Isometric training techniques, in my opinion, are underu- Isometric training is not very representative of the ty-
tilized and deserve special attention. They are known to pical movements used in everyday life or sport, which
allow 10%-15% higher force production than during the makes them all too easy to forget, even for trainers such
concentric phase of the same exercise and to intensify as myself. The only sport that requires 100% isometric
work in specific angles of movement.2 Furthermore, in contractions is bodybuilding, from which one technique
his book A System of Multi-Year Training in Weightlifting, has been included in this book (posing, technique #163).
Medvedyev stated that the recruitment of muscle motor Some other sports have a relatively high demand for iso-
units in isometric contractions was almost maximal, metric contraction, such as downhill skiing, snowboarding,
leading to strength and hypertrophy gains.28 Strength and water skiing. However, these are primarily yielding
gains, however, apply only to a working angle of +/−20 isometric contractions or braking actions. For athletes
degrees, which is why it is important to vary the working who compete in these sports, it will be important to add
angle when using these techniques. quasi-isometric exercises to their training program.

It is rather ironic that we can improve a movement by
training the body not to do that movement. Neverthe-
less, even in the absence of the movement, the muscle is
placed under tremendous strain, resulting in subsequent
transferable gains. Try it yourself! You will see that the
following techniques are not easy and that they require
concentration, motivation, and determination in order to
extend the time spent under tension during each set. They
will challenge you and introduce variety to your workouts.
ISOMETRICisometric
TRAINING 195

Technique #163 S
Perceived effort
POSING
HOW DOES IT WORK?

Effect on Hold bodybuilding poses for 10-60 seconds each. Choose 1-4 poses and do 8-12
hypertrophy isometric reps. This can constitute a 30-40 minute workout if you opt to hold
each pose for 60 seconds, or you can insert the poses into your regular workout.
Effect on strength This technique is based on the premise that individuals who hold poses have better
and power muscle density than those who do not. This muscle density stems from structural
gains (and nonfunctional fibers, unless the isometric contractions are maximal)
and increasing the number of components required for energy systems (creatine
Effect on muscular phosphate pool, capillarization, etc.).
endurance
ADVANTAGES
→ It requires no equipment and no external load.
Experience required → It is simple and easy to perform, no matter where you are.
DISADVANTAGES
Accumulation → It requires a good muscle–brain connection in order to be able to contract the
method targeted muscle.
Intensification → To get a great muscle contraction, you must know how to perform the poses.
method
PRESCRIPTION TABLE

Rest between
sets
Trainer
50%-100% of
Tips your maximal
muscle 8-12 1-3 1-4 2-3 minutes
contraction
Personally, I like to use this
capacity
technique as an agonist superset
(technique #71). For example,
try doing a front lat pull-down
followed by an isometric front lat
spread for 20-30 seconds.

Technique #164 S
Perceived effort
MAXIMUM DURATION
ISOMETRIC
hypertrophy This technique, also known as total isometry, involves repeated efforts. You can use
two types of isometry, overcoming and yielding. Overcoming isometry involves a
push or pull against a stationary resistance. For example, in a squat cage, place the
Effect on strength safety locks at the top of your bar so that they block your path in the concentric
and power phase. Then exert sufficient pressure, with an empty bar, for the targeted time. If
you are very strong, you can add weight on the bar to avoid lifting the squat cage.
Effect on muscular Yielding isometry involves simply holding a load halfway through the movement
endurance to prevent it from descending with gravity (e.g., during a squat, pull-up, or bench
press). One such example is the iso-max eccentric (technique #169).
Experience required Try to vary your workout by using at least three different positions.
ADVANTAGES
Accumulation → Because a muscle can produce 10%-15% more force during an isometric contrac-
method tion than during a concentric contraction,2 this method has the advantage of
Intensification producing more overall tension in the muscle over a specific period of time
method compared to standard reps.
→ Reaching a time under tension of 20-60 seconds will create gains in hypertro-
phy. Therefore, yielding isometric will have better results on hypertrophy than
overcoming isometric contractions because the loads will be higher.
Trainer
Tips DISADVANTAGES
→ This method requires good self-awareness in order to properly mediate the
During an overcoming isometric
force generated to avoid premature exhaustion.
contraction, moderate the
amount of force produced to
avoid an isometric contraction PRESCRIPTION TABLE
of maximum intensity (technique
Rest between
#165), which is not the goal here. Load of seconds of sets per of exercises per
sets
Try to maintain constant tension per set exercise muscle group
in the muscle for 20-60 seconds.

60%-80%* 20-60 seconds 2-4 per position 1 1-2 minutes
*Meet this percentage range for the yielding isometric contraction phase, and try to meet this percentage range with the
safety bars engaged during the overcoming isometric contraction phase (the percentage may be less). You are stronger
during yielding isometric contraction, so even at the same percentage, the load will be greater.

Technique #165 S
Perceived effort
MAXIMUM INTENSITY
ISOMETRIC
hypertrophy This method uses the same principle as the maximum duration isometric (tech-
nique #164), but with a shorter, maximum intensity effort. You can use two types
of isometry, overcoming or yielding.
Effect on strength
and power Overcoming isometry involves a push or pull against a stationary resistance. For
example, in a squat cage, place the safety locks at the top of your bar so that
they block your path in the concentric phase. Then exert sufficient pressure for
Effect on muscular the targeted time.
endurance
Yielding isometry involves simply holding a load halfway through the movement
to prevent it from descending with gravity (e.g., during a squat, pull-up, or bench
Experience required press).
Although overcoming isometric contractions are preferable, yielding isometric

Accumulation contractions may also be used. To do this, use 100%-110% of your 1RM. Don’t
method forget to vary your workout by including at least three different positions.
Intensification
method ADVANTAGES
→ It increases muscle density.
→ It improves strength in specific angles of movement.
Trainer DISADVANTAGES
Tips → It has little impact on muscular hypertrophy.

→ It must be combined with dynamic movements.
This technique requires some
experience before attempting
PRESCRIPTION TABLE
because it includes the
manipulation of heavy loads Number Number Number
Rest between
(100%-110%) and therefore has a Load of seconds of sets per of exercises per
sets
high risk of injury if you are not
well prepared.
3-6 seconds 3-6 (9-36
100%-110%* 1 30-90 seconds
per position seconds total)
*during a yielding isometric contraction

Technique #166 S
Perceived effort
BALLISTIC ISOMETRIC
HOW DOES IT WORK?

Effect on In a squat cage, adjust the safety catches to a height that will prevent you from
hypertrophy completing your concentric phase. Perform a very short, maximal effort isometric
contraction (try to go from 0%-100% effort in 1-2 seconds). Be sure to vary the
positions (use between 2 and 4) in order to work the muscle across the entire
Effect on strength range of motion.
and power
ADVANTAGES
→ This technique is very easy to use as long as you have access to a squat rack
Effect on muscular equipped with safety catches.
endurance → It helps improve recruitment speed from a state of complete relaxation to a
state of maximal contraction.

→ Because so little time is spent under strain, gains in hypertrophy and endurance
are negligible.
Accumulation → Given the maximum power generated by the muscle, it is important that
method anyone who tries this technique has a few months of prior training experience
Intensification to prevent tendon or muscle injury.
method
PRESCRIPTION TABLE

Rest between
sets
Trainer per set
10-40 seconds
Tips Body weight or

barbell only
(ideally 5-10
seconds per
5-10 1 10-30 seconds
If your gym has strict rules position)
regarding noise level, this

technique may not be possible
because it does produce a lot of Here are some examples of exercises you can do:
noise when the barbell makes → Bench press (chest)
contact with the safety bars. → Squat (legs)
→ Barbell curl (biceps)
→ Lying barbell triceps extension (triceps)
→ Seated barbell shoulder press (shoulders)
→ Bent-over barbell row (back)

Technique #167 S
Perceived effort
ISOMETRIC WITH
PERTURBATIONS
hypertrophy Also known as pseudo-isometrics, this technique involves holding an isometric
contraction for as long as possible while enduring perturbations of either the
machine, the bar, or yourself caused by a partner.
Effect on strength
and power This technique improves both intramuscular (inside the muscle) and intermus-
cular (between the muscles) coordination, which are useful and transferable to
sports such as football, downhill skiing, and snowboarding. A good use of this
Effect on muscular technique is as part of an agonist superset (technique #71)—for example, a bench
endurance fly combined with an isometric bench press with the elbows at 90 degrees while
a partner perturbs the bar with random pushing.

→ This technique helps increase muscle recruitment by varying the tension in a
set, thereby fatiguing a wider range of muscle fibers than during an isometric
Accumulation contraction with no perturbations.
method
Intensification DISADVANTAGES
method → It requires a partner to provide pressure variation while maintaining the iso-
metric position.
PRESCRIPTION TABLE
Rest between
Tips Load of seconds
per set
of sets per
exercise
of exercises per
muscle group
sets
Ask your partner to vary the

strength of perturbations 50%-80% 20-40 seconds 2-4 per position 1 60-90 seconds
(irregularly) to keep you
guessing. Use both gentle and
more intense perturbations that
require constant but irregular
adjustments.

Technique #168 S
Perceived effort
QUASI-ISOMETRIC
ECCENTRIC
hypertrophy This technique involves performing eccentric reps very slowly—so slowly that the
reps seem isometric, hence the name. Using light loads (25%-30%), start halfway
through the movement. Hold this position as long as possible. The more time goes
Effect on strength by, the more you will fatigue and slowly begin to drop the load. Continue the set
and power until complete exhaustion.
This technique increases the flexibility of the muscle’s series components (e.g.,
Effect on muscular tendons, titin) more than conventional stretching, which stretches the parallel
endurance components (epimysium, perimysium, endomysium). This helps reduce the gap
in stretching ability between series and parallel components, thereby reducing
the risk of injury.
Experience required
ADVANTAGES
→ It is easy to use and does not require heavy weight.
Accumulation
Intensification → When this technique is accomplished alone, it provides very little adaptation.
method It should be used as the last exercise in your workout for a muscle group.
PRESCRIPTION TABLE

Trainer Load of minutes
per set
of sets per
exercise
of exercises per
muscle group
Rest between
sets
Tips
Body weight or
I recommend using this 1-4 1 1 N/A
25%-30%
technique at the end of your
workout for the targeted
muscle group. This will promote
muscular hypertrophy and
help with your recovery by
lengthening the muscle tissue
postworkout.

Technique #169 S
Perceived effort
ISO-MAX ECCENTRIC
HOW DOES IT WORK?

Effect on Lower the bar to the point in the movement at which you are strongest and main-
hypertrophy tain this position for as long as possible. Once failure is reached, slowly lower the
load to full range of motion and ask a partner to help you if you need to lift the bar
again. Also referred to as eccentric–isometric contrast 3, this technique is similar
Effect on strength to the maximal duration isometric method (technique #164) with the addition of
and power a controlled eccentric phase following muscle failure.
ADVANTAGES
Effect on muscular → A muscle in isometric contraction can produce 10%-15% more force than du-
endurance ring a concentric contraction.2 This method has the advantage of producing
more overall tension in the muscle over a specific period of time compared to
standard reps.
Experience required → The eccentric phase following failure causes further gains in hypertrophy.
DISADVANTAGES
Accumulation → Certain exercises require a spotter (e.g., bench press).
method
Rest between
sets
70%-90% 1 3-7 1-3 2-3 minutes

Trainer
Tips
If you do not have a training
partner, choose pulley or free
weight exercises to make it
Complete the
easier to set down the load once Maintain a load as
eccentric phase
long as possible
muscle failure is achieved. Make following muscle
until muscle failure
sure you always have good failure
control of the eccentric phase to
avoid injury.

Technique #170 S
Perceived effort
ELECTROSTIMULATION
HOW DOES IT WORK?

Effect on This technique was developed in the Soviet Union in the late 1960s and requires
hypertrophy the use of an electrostimulation device. You must first apply the electrodes to
the muscle group or region you want to work. Then, ideally adjust the frequency
of the device to more than 2,500 Hz and the modulation to 50 Hz. You will then
Effect on strength perform contractions lasting 10 seconds with a rest of 50 seconds, over a period
and power of 10 minutes (10 cycles).
ADVANTAGES
Effect on muscular → This technique makes it possible to isolate muscle regions that are difficult to
endurance recruit (e.g., vastus medialis of the quadriceps).
DISADVANTAGES
Experience required → It allows you to train only the muscles and not the neural components.
→ Research regarding electrostimulation is lacking, making it impossible to
establish final recommendations; however, the prescription table is a good
Accumulation start if you want to use it.
method
method Number of Number of
Rest between Number of days
Load seconds per contractions
contractions per week
contraction per day
100% of a
maximal
Trainer voluntary
isometric
10 50 seconds 10 5
Tips contraction
Electrostimulation activates fast-

twitch fibers and therefore leads
to fatigue only for these muscle
fibers, which causes slight gains
in strength and hypertrophy. It
is useful for injured athletes to
avoid early muscle wasting.

CHAPTER 5
ECCENTRIC
TRAINING

TRAINING PROGRAM
+ Number of repetitions: 1-10
+ Duration of eccentric phase:

3-7 seconds

workout: 20

72-96 hours
ECCENTRIC TRAINING 205

#5 ECCENTRIC
TRAINING
Eccentric training has been found to be more effective than perform in all movements and the eccentric techniques
concentric and isometric training at improving strength in this chapter is that these techniques will permit us to
and increasing muscle hypertrophy.3,18,19 This is a result use higher loads. However, because of the stress placed
of several factors: on joints and muscles, eccentric training techniques are
reserved for individuals with strength training experience
1. You use heavier loads than with concentric training. (>1.5 years). Moreover, you must always have someone
nearby in case you get into trouble or just to help you
2. You recruit fewer muscle fibers overall, thereby in- during the concentric phase of the movements. Also,
creasing the load supported by each individual fiber don’t be surprised if you have more soreness in the days
(mainly fast-twitch fibers conducive to hypertrophy). following the integration of these methods! The phrase
“no soreness, no success” (a personal version derived
3. The mechanical tension will be higher on each fiber. from “no pain, no gain”) then takes on its full meaning.
4. Your nervous system has to make greater adaptations,

leading to greater recruitment of motor units and Strength Deficit
better gains in strength. An eccentric–concentric strength deficit is the difference
between your maximum eccentric strength and maximum
The eccentric phase is therefore extremely important for concentric strength.37 In order to evaluate your percentage
muscle adaptation. However, it is still all too common of strength deficit, you will have to find your concentric
for people to focus on the number of reps instead of 1RM on the chosen exercise, then your eccentric 1RM by
prioritizing time spent under tension. I believe that we increasing the load gradually. A successful eccentric rep is
can teach people about the importance of the eccentric a rep that is descended (e.g., squat) under control for 3-5
phase by including more of these techniques in training seconds.29 An ideal ratio of eccentric to concentric force
programs. The techniques in this section are very effec- should be approximately 1.2:1.0, which is equivalent to
tive at improving strength and can even be an integral 15%-20% more eccentric force than concentric. If you
part of programs designed for building muscle mass, notice a major strength deficit (e.g., an eccentric 1RM of
especially when used at the beginning of a workout. 100 kg and concentric 1RM of 72 kg in the bench press,
The difference between the eccentric contraction we equivalent to a strength deficit of 28%), you will need to

integrate explosive training techniques (e.g., potentiation
methods) to improve your neuromuscular activation.
Conversely, if you have a small strength deficit (e.g., an
eccentric 1RM of 105 kg—your body weight plus a 5-kg
overload belt—and concentric 1RM of your body weight
only in the pull-ups, equivalent to a 5% strength deficit),
you will need to start hypertrophy techniques (chapter 3)
quickly followed by maximal effort techniques (chapter
2), then eccentric work (chapter 5).

Technique #171 S
Perceived effort
2/1 TECHNIQUE
HOW DOES IT WORK?

Effect on This technique involves overloading a unilateral movement. To do this, execute
hypertrophy the concentric phase explosively using both limbs, then control the eccentric
phase for 3-5 seconds using only one limb.

and power → This technique is very easy to use with stationary machines (biceps curl, leg
extension, leg curl, triceps extension, etc.) and cables.
→ It helps increase the eccentric work, which places more strain on fast-twitch
Effect on muscular fibers, leading to strength gains that transfer to the concentric phase of the
endurance same movement (one of the advantages of eccentric training).
DISADVANTAGES
→ It is impossible (or at least very difficult) to use with barbells and free weights.
Experience required
PRESCRIPTION TABLE

Rest between
sets
method
1-6 per arm
100%-125% 4-8 1-2 2-3 minutes
Intensification or leg
method
Controlled
Concentric phase
Trainer
eccentric phase
with both hands
(3-5 seconds) with
or legs
Tips 1 arm or 1 leg
If you do not know your 1RM for

one arm, try using 60% of your
The following are sample exercises by muscle group:
regular 1RM as a starting point
and increase the load gradually, Legs (two legs in concentric, one leg in eccentric): Leg press, leg extension, leg curl
making sure you always have Pectorals (two arms in concentric, one arm in eccentric):
good control of the eccentric Chest press or bench press in Smith machine
phase over 3-5 seconds. Back (pull with both arms in concentric, one arm in eccentric):
One-arm seated row with pulley
Shoulders (pull with both arms in concentric, one arm in eccentric):
One-arm lateral raise with low pulley
Triceps (pull with both arms in concentric, one arm in eccentric):
One-arm triceps kick-back
Biceps (two arms in concentric, one arm in eccentric): Curl machine

Technique #172 S
Perceived effort
2-MOVEMENTS TECHNIQUE
HOW DOES IT WORK?

Effect on This technique is an alternative to the 2/1 technique (technique #171) for barbell
hypertrophy and free weight exercises and involves overloading an isolation movement. Use
a multijoint movement for the concentric phase and an isolation movement for
the eccentric phase (3-5 seconds). The isolation movement focuses on a muscle
Effect on strength group that is involved in the multijoint movement.
and power
ADVANTAGES
→ It increases the amount of work and level of intensity in the eccentric phase,
Effect on muscular which places further strain on fast-twitch fibers, leading to gains in strength
endurance that can be transferred to the concentric phase of the isolation movement (one
of the advantages of eccentric training).

→ It is impossible (or very difficult) to achieve with exercises on machines.

method
Rest between
Intensification Load of repetitions of sets per of exercises per
sets
method
100%-125% 1-6 4-8 1-2 2-3 minutes
Trainer
Tips The following are sample exercises by muscle group:
Brachialis: Clean (concentric) + pronated barbell curl (eccentric)
During certain exercises (e.g.,
Triceps: Close-grip bench press (concentric) + lying triceps extension (eccentric)
lat pull-down), you can use a
Shoulders: Clean and press (concentric) + front raise (eccentric)
cheat set (technique #120) to
complete the concentric phase. Chest: Dumbbell bench press (concentric) + fly (eccentric)
However, you will have to hold Upper back: Bent-over dumbbell row to chest (concentric) + rear delt fly (eccentric)
the load for at least 1 second at
the end of the concentric phase
in order to control it throughout
the eccentric phase.

Technique #173 S
Perceived effort
PURE ECCENTRIC
(MAXIMAL AND SUPRAMAXIMAL)
hypertrophy This technique involves performing only the eccentric phase of a movement for
a given amount of time while a partner helps you execute the concentric phase.
Weight releasers can be used to overload the eccentric phase if you do not have
Effect on strength a partner.
and power
ADVANTAGES
→ It is very demanding at the musculoskeletal and nervous system levels.
Effect on muscular → It encompasses all of the exercises that cannot be used with the 2/1 technique
endurance (technique #171) or the 2-movements technique (technique #172) to overload
the eccentric phase of a movement. This includes the bench press, pull-up,
standing curl, back squat (with 2 partners, 1 on each side of the bar), and so on.
Experience required
DISADVANTAGES
→ It requires one or more partners or special equipment that is not usually found
Accumulation in most weight rooms (e.g., weight releasers).
method
Rest between
sets
90%-125% 1-4 4-8 1-2 2-3 minutes

Trainer
Tips
Make sure you are always able
The following are time and rep recommendations for various loads:
to control the load during the
90%-95%: 5 seconds for 3-4 repetitions
eccentric phase. If the load
accelerates during this phase, 95%-100%: 5 seconds for 2-3 repetitions
stop the set or reduce the load 100%-105%: 7 seconds for 2 repetitions
immediately. 105%-110%: 6 seconds for 2 repetitions
110%-115%: 5 seconds for 2 repetitions
115%-120%: 4 seconds for 2 repetitions
120%-125%: 4 seconds for 1 repetition

Technique #174 S
Perceived effort
DEPTH LANDING
HOW DOES IT WORK?

Effect on This technique helps improve your ability to absorb impacts. From a height of
hypertrophy 0.75-1.25 meters, step off a box and land in a half- or quarter-squat (for general
development) or in another position relevant to your sport.

and power → This is a shock training technique that helps develop your ability to absorb
an external force.

endurance → This technique runs the risk of producing forces that range from 150%-200% of
your concentric maximum (approximately 4-5 times your body weight). Slow
and steady progress is therefore essential.
Experience required → It may require several boxes to reach the desired height (inaccessible in some
weight rooms).
→ It is very demanding on the muscular and nervous systems.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
Body weight 3-10 3-5 1-2 2-3 minutes
Trainer
Tips
Once you have developed your
Chest: Depth landing push-up (drop between two boxes in a push-up position
landing ability (when you are able
and land with your hands on the ground)
to do 10 repetitions easily with
your body weight without letting Legs: Depth landing squat (drop from a box and land in a quarter- or half-squat,
your hips go too deep in a squat or a depth that is relevant to your sport)
position), you can then work on Back: Depth landing pull-up (drop from one pull-up bar to another just below)
your ability to use the generated
elastic force to increase your
power during the following
concentric phase (e.g., depth
jump, technique #175).

Technique #175 S
Perceived effort
DEPTH JUMP
HOW DOES IT WORK?

Effect on This technique is the extension of the depth landing (technique #174). It requires
hypertrophy you to harness the kinetic energy accumulated during ground impact and use it to
enhance the power generated during the following concentric phase. You should
therefore start from a height of 0.40-0.70 meters, quickly absorb the impact upon
Effect on strength landing without letting your heels touch the ground, then propel yourself as high
and power as possible. This constitutes 1 repetition.
ADVANTAGES
Effect on muscular → This technique improves your ability to utilize the kinetic energy accumulated
endurance by your tendons and connective tissue.
→ It is very effective at promoting power development.

→ This technique runs the risk of producing forces that range from 100%-160% of
your concentric maximum.11 Slow and steady progress is therefore essential.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
Trainer
Tips
To reduce the risk of injury
Chest: Depth jump push-up (drop between two boxes in a push-up position, land
caused by the extreme load
with your hands on the ground, and push up as fast as possible to return to the boxes)
placed on the joints and muscles
using this kind of technique, do Legs: Depth jump squat (drop from a box, land in a squat position, and jump as
not exceed 40 ground contacts high as possible)
per workout. This also applies to Back: Depth jump pull-up (drop from one pull-up bar to another just below, land
depth landing (technique #174). on the second bar, and pull up as fast as possible to the first bar)

Technique #176 S
Perceived effort
OVERSPEED ECCENTRIC
HOW DOES IT WORK?

Effect on Perform the eccentric phase and the transition between the eccentric and concentric
hypertrophy phases very quickly. Elastic bands (or superbands) and weight releasers may be
used to create this overspeed. This technique is best used with barbell exercises.

and power → This technique is similar to a depth jump (technique #175), but for non-body-
weight exercises (e.g., bench press, deadlift). The overload created is equal
to about 100%-160% of your concentric maximum.5,11 This increase in kinetic
Effect on muscular energy serves to trigger a greater adaptation of fast-twitch fibers, thereby
endurance promoting gains in strength and hypertrophy.
DISADVANTAGES
Experience required → The risk of injury may be high for some exercises (e.g., bench press). Be careful
when applying this technique to these exercises.
→ You need to be very proficient at technique and have a high level of body
Accumulation awareness to perform this technique safely.
method
Rest between
sets
50%-70% 3-10 3-5 1-2 2-3 minutes

Trainer
Tips
This technique is often used in
Olympic weightlifting—either
Chest: Overspeed eccentric bench press (bring the bar rapidly to your chest, stop
intentionally or unintentionally—
due to the speed of the it just before it touches your chest, and push it up as fast as possible)
movement when the load is Legs: Overspeed eccentric back squat (quickly lower yourself down from a standing
received. An introduction to position with a barbell on your shoulders, stop your descent when your glutes are
Olympic weightlifting is a good close to your ankles, and rise up as fast as possible)
avenue for learning this method.
Back: Overspeed eccentric deadlift (lower the bar rapidly to the floor, briefly touch
the bar to the floor, and rise up as fast as possible)

Technique #177 S
Perceived effort
DROP AND CATCH
HOW DOES IT WORK?

Effect on This technique is similar to a depth landing (technique #174), except that it targets
hypertrophy the upper body. It can be done with exercises such as the standing curl, barbell
row, upright row, and dumbbell front raise. With each rep, let go of the bar with
your hands, then immediately catch it, stopping the movement for 3-5 seconds
Effect on strength by contracting your muscles as hard as you can.
and power
ADVANTAGES
→ This is a shock training technique that helps develop your ability to absorb an
Effect on muscular external force. Once you have developed your landing ability, you can begin to
endurance work on your ability to use the generated elastic force to increase your power
during the following concentric phase (e.g., drop, catch, and lift, technique #178).
→ It is great training for combat sports and high-contact sports such as football
Experience required and rugby.
DISADVANTAGES
Accumulation → It requires good coordination in order to let go of and catch the bar.
method
Rest between
sets
Based on
your ability
3-10 3-5 1-2 2-3 minutes
Trainer to decelerate
the load
Tips
If you cannot stop the weight
immediately, the load is too
heavy and should be reduced. Drop Catch the load
the bar and contract
hard for 3-5
seconds
Example: 1 rep of standing barbell curl

Technique #178 S
Perceived effort
DROP, CATCH, AND LIFT
HOW DOES IT WORK?

Effect on This technique is similar to a depth jump (technique #175), except that it targets
hypertrophy the upper body. It can be done with exercises such as the standing curl, barbell
row, upright row, and dumbbell front raise. With each rep, let go of the bar with
your hands, then immediately catch it, accelerating it upward (concentric phase)
Effect on strength as fast as possible.
and power
ADVANTAGES
→ This technique improves your ability to utilize the kinetic energy accumulated
Effect on muscular by your tendons and connective tissue. You can also use it to improve stren-
endurance gth-speed.
DISADVANTAGES
Experience required → This technique runs the risk of producing forces that surpass your concentric
maximum. Slow and steady progress with your loads is therefore essential.
→ It requires good coordination in order to let go of and catch the bar.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
Based on
your ability
3-10 3-5 1-2 2-3 minutes
to decelerate
the load
Trainer
Tips
Drop Catch the load
As with technique #177, if the bar and quickly
you cannot stop the weight accelerate
immediately, it means that the
load is too heavy.
Example: 1 rep of standing barbell curl

Technique #179 S
Perceived effort
SUPRAMAXIMAL CLUSTER
HOW DOES IT WORK?

Effect on This method is similar to a cluster (techniques #49-#56), but is included in this
hypertrophy section given its entirely eccentric nature. Use supramaximal loads (100%-115%)
and only perform the eccentric part of the movement. A partner will have to
help you during the concentric phase. A set consists of 5 reps separated by 10-20
Effect on strength seconds of rest. Make sure to always control the eccentric phase for 3-5 seconds.
and power
ADVANTAGES
→ It produces great gains in strength and hypertrophy.
Effect on muscular → It improves confidence by allowing you to handle loads above your actual
endurance maximum.
DISADVANTAGES
Experience required → Certain exercises either require a partner to lift the bar (e.g., bench press)
or safety locks to place the load at the end of the movement (e.g., bottom
position in squat).
Accumulation → This technique carries a very high risk of injury. It is only recommended for
method well-trained individuals.
Intensification

Rest between
sets
Trainer 100%-115% 5 2-4 1 3-5 minutes

Tips
You should never use exercises
with a supramaximal load on
a muscle that has not fully For each rep, complete the eccentric phase in 3-5 seconds,
then have a partner help during the concentric phase
recovered from the last workout.
Make sure you do not have
soreness in the targeted muscle 1 1 1 1 1
before doing it. rep rep rep rep rep

Technique #180 S
Perceived effort
CONTRAST WITH WEIGHT
RELEASERS
hypertrophy The purpose of this technique is to make the load as difficult in the eccentric phase
as it is in the concentric phase. If you want to use your 85% for 5 reps, you will first
have to figure out your maximums in the concentric and eccentric phases (the
Effect on strength eccentric phase must be controlled for 5 seconds). Rerack the weight after each
and power rep for 7-12 seconds to replace the brackets on the bar (weight releasers). If two
partners place them while you hold the bar, the chances that they are not set at
the same time are increased and so is the risk of injury.
Effect on muscular
→ This technique lets you reach maximal fatigue in both the concentric and ec-
centric phases, which is not common with traditional techniques.
Experience required
DISADVANTAGES
→ It can only be performed on a very small variety of exercises.
Accumulation → It needs frequent adjustment of loads (repositioning the weight releasers on
method the bar) and a good knowledge of your own limits.
Intensification

Rest between
sets
Trainer 70%-95%
(of concentric 1-10 3-6 1 2-3 minutes
Tips and eccentric)
Start by familiarizing yourself

with weight releasers using a
An example of this technique for the bench press might be the following: If you lift
lighter load (on your bar and the
weight releasers) to avoid taking 120 kg eccentric and 100 kg concentric (1RM), the weight on the weight releasers
too much time to remove the will be calculated as 96 kg (120 × 80%) – 80 kg (100 × 80%) = 16 kg, so 8 kg on each
brackets. At first, they may not weight releaser.
release at the same time. Make
sure you are comfortable before
increasing the loads.

Technique #181 S
Perceived effort
120/80 METHOD
HOW DOES IT WORK?

Effect on Use 120% of your max concentric load during the eccentric phase and 80% du-
hypertrophy ring the concentric phase immediately thereafter. This can be done in one of the
following two ways:
1. Use weight releasers like in contrast with weight releasers (technique #180)
Effect on strength 2. Have a partner press on the bar during the eccentric phase in order to overload
and power (although this is not quantifiable)
ADVANTAGES
Effect on muscular → This technique combines a heavy eccentric phase with a concentric phase.
endurance Pure eccentric methods do not have a concentric phase because the partner
is the one who lifts the bar. In the 120/80 version, you manage both phases on
a muscular level, thereby increasing nervous and muscular fatigue.
Experience required
DISADVANTAGES
→ It can only be performed on a very small variety of exercises.
Accumulation → It needs frequent adjustment of loads (repositioning the weight releasers on
method the bar) and a good knowledge of your own limits.
Intensification
method
Trainer
Tips
Start by familiarizing yourself
with weight releasers using a
lighter load (on your bar and the
weight releasers) to avoid taking
too much time to remove the
brackets. At first, they may not
release at the same time. Make
sure you are comfortable before
increasing the loads.

PRESCRIPTION TABLE

Rest between
sets
120%
(of concentric)
2-5 2-5 1 3-5 minutes
+ 80%
(of concentric)
REPETITION 1 REPETITION 2
Eccentric Eccentric
Concentric Concentric
phase at phase at
phase at 80% phase at 80%
120% 120%
Rerack the bar

Set down weight and replace Set down weight
releasers weight releasers releasers
(rest 10-15
seconds
between reps)

CHAPTER 6
POWER
TRAINING

TRAINING PROGRAM
+ Intensity: 50%-120% (power-
strength), 10%-50% (power-speed)

concentric and/or eccentric phase

workout: 120

24-72 hours
POWER TRAINING 221

#6 POWER
TRAINING
This section presents various strength-speed training tech- on muscular strength before integrating depth landings
niques (so called because power is expressed as strength or depth jumps (plyometrics at high intensity), or work
multiplied by speed or force multiplied by velocity) that on machines (e.g., powered leg press) in order to reduce
help increase muscle contraction speed using both light the load to the level of your current muscular strength.
(power-speed) and heavy (power-strength) loads. These However, the latter option should only be temporary—in
techniques are vital to an athlete’s training because they order to excel in sport, all athletes must have the power
are one of the best ways to increase power, a muscle to manage their own body weight. Therefore, reaching a
quality that is often a major determinant of performance. 1RM in the back squat of 1 to 2 times the athlete’s body
They also promote strength gains through nervous sys- weight is almost an obligatory passage for implementation
tem adaptations such as improved intramuscular and of high-intensity plyometrics while limiting the risk of
intermuscular coordination. They are therefore great for injury. However, this is not a prerequisite for low-intensity
athletes looking to increase power without gaining 5-10 plyometric work (e.g., long jump, hurdle jumping, hop-
kg in muscle mass. ping), which should also be integrated into the physical
preparation of any athlete.
However, before starting to integrate techniques from
chapter 5 involving depth landings (technique #174) or If you are not an athlete and train instead for hypertrophy,
depth jumps (technique #175), you must first be able to you may still want to try these techniques to add variety
do a back squat with an equivalent load, or 1.5-2.0 times to your workouts and optimize your gains in muscle mass.
your body weight, to limit the risk of injury.37 Remem- According to Newton’s second law, force is equal to mass
ber that the basis of power is muscle strength and that multiplied by acceleration (F = m × a). By performing reps
the optimal percentage to develop maximum power is at high velocity, you increase the power of the move-
80% of your 1RM for hang power clean or hang power ment (P = force × velocity). However, in order to develop
snatch, 40%-60% for bench press throw, and 50%-70% speed of movement, you will have to produce significant
for squat.17,20 Also, the optimal percentage for the jump acceleration.
squat is when you are handling a load between 20%-50%
of your 1RM.9 Therefore, if you lift twice your body weight As acceleration increases, more force will be generated by
in the back squat, this will mean that working with your the muscles. The more force that must be generated by a
body weight will be about 33% of your 1RM (weight of the muscle, the higher the number of fast-twitch fibers it must
body/[body weight + 2 times your body weight supported recruit. Increased recruitment of muscle fibers leads to
on your shoulders]). greater fatigue and equally greater gains in hypertrophy.
The most effective way to train power is with high-inten- It is no secret that I am a big fan of including explosive
sity exercises. If you are not able to do a back squat with methods in muscle-building programs not only to increase
1 to 2 times your body weight, you should either work lean mass but also to make the person more functional.

What is the point of being a bodybuilder if you can’t jump
on a box or do a clap push-up? You can do these things; you
simply need to train your ability to execute power moves.
For hypertrophy purposes, you can use the methods in
this chapter during your workouts or refer to chapter 3 for
techniques that include potentiation exercises (techniques
#84, #85, #93, #94, and #96).
POWER TRAINING 223

Technique #182 S
Perceived effort
EXPLOSIVE STATIC-DYNAMIC
HOW DOES IT WORK?

Effect on Also known as the concentric pause method, this technique is similar to the
hypertrophy concentric static-dynamic technique (technique #141). Include a pause of 2-3
seconds during the concentric part of the movement, generally at the halfway
point, then explosively finish the concentric phase (for example, jumping as
Effect on strength high as you can). You can also do it on the Smith machine for the bench press by
and power pausing for 2-3 seconds at the halfway point and throwing the bar explosively at
the end. The same thing can be done in a push-up position by pushing yourself
as high as possible.
Effect on muscular
endurance This technique helps develop the speed component of power in the form of pure
concentric movement. This feature is very representative of, for example, a football
player’s legs as he waits for his opponent for a few seconds in a flexed position,
Experience required then leaps to intercept. This also applies to rugby players, hockey players, and
other similar athletes. This technique is also good for hypertrophy training using
heavier loads in order to increase the amount of time spent under tension.
Accumulation
method ADVANTAGES
Intensification → It is easy to use with any exercise.
method → It is representative of muscular movements in several sports (e.g., hockey, judo).
DISADVANTAGES
→ None.
Trainer
Tips PRESCRIPTION TABLE

Depending on which exercise you Rest between
choose, try jumping at the end sets
of the movement to release as
much power as possible. To do 30%-50% 3-6 3-6 1-2 60-90 seconds
this, you will need a load of about
30% of your maximum.

Technique #183 S
Perceived effort
OLYMPIC WEIGHTLIFTING
VARIATIONS
hypertrophy This technique uses Olympic weightlifting exercises to develop power. These
include the clean, the snatch, and the jerk, as well as their variants.

and power → Because Olympic weightlifting exercises are high-velocity movements that
require great general and muscular coordination, they are great training for
sports that emphasize strength-speed.
Effect on muscular → This type of effort is similar to that required during sports, unlike working out
endurance on a machine using controlled movements.
DISADVANTAGES
Experience required → These exercises are technically complex and if performed incorrectly, they may
limit your progress or cause injury.

method
Rest between
sets
method
70%-90% 1-6 4-10 1-3 1-4 minutes
Trainer
Tips
Before using Olympic weight-
lifting exercises, I strongly
suggest you have your form
assessed by a trainer who is
certified in this technique.
POWER TRAINING 225

Technique #184 S
Perceived effort
PLYOMETRICS WITH
OR WITHOUT LOAD
hypertrophy Plyometrics involve an explosive concentric contraction preceded by a prestretch
phase (fast eccentric). This includes exercises such as depth jumps (technique
#175), single-leg jumps, jumps with feet together, long jumps, forward lunge
Effect on strength jumps, side jumps, backward jumps, and so on.
and power
ADVANTAGES
→ Plyometrics develop power via structural (muscles and tendons) and nervous
Effect on muscular (intra- and intermuscular coordination, elastic energy recovery) modifications.
endurance The benefits of plyometrics are numerous and there are many books dedicated
to presenting a wide range of possible plyometric exercises in order to help
trainers apply this method. Books published by the National Strength and
Experience required Conditioning Association (NSCA) are good examples.
DISADVANTAGES
Accumulation → They sometimes require special equipment (e.g., hurdles).
method
Rest between
sets
Body weight +
6-10 2-10 3-4 2-3 minutes
Trainer 0%-13%
Tips
For your upper body, you can try
push-ups and the inverted row
with a variation in grip width. For
example, alternate a push-up
with a close and a wide grip and
an inverted row with a close and
a wide grip in a dynamic and
continuous way.

Technique #185 S
Perceived effort
COMPLEX TRAINING
HOW DOES IT WORK?

Effect on In this training technique, you select exercises according to your sport. Execute a
hypertrophy strength movement targeting the part of the body required for the sport, followed
by an explosive exercise (often with plyometric features similar to the movements
involved in the sport) for a superset. Keep the rest between exercises as short as
Effect on strength possible (<10 seconds).
and power
ADVANTAGES
→ This technique works both components of power: the first exercise increases
Effect on muscular strength, whereas the second helps develop muscle contraction speed.
endurance → It takes advantage of postactivation potentiation.
→ It is easy to use.

→ It may require some special equipment (e.g., hurdles, plyometric boxes).

method
Rest between
sets
method
80%-90% +
1-6 + 1-6 2-5 supersets 2-6 3-5 minutes
body weight
Trainer
Tips EXAMPLE FOR A BASKETBALL PLAYER
One study1 showed that a

EXERCISE IN PLYOMETRIC
MAXIMAL STRENGTH EXERCISE
6-week program combining a
squat with plyometric exercises
increased power gains more
on a vertical jump (+10.67 cm) Front squat Jump over hurdles
compared to training only with 6 reps 6 reps
the squat (+3.30 cm) or only with
plyometric exercises (+3.81 cm).
POWER TRAINING 227

Technique #186 S
Perceived effort
TRADITIONAL EXERCISES
WITH MAX POWER
hypertrophy Perform a traditional exercise using a load of 40%-65%. Control the eccentric phase,
but be as explosive as possible during the concentric phase without propelling
the object or your body. This is a variation of the eccentric–concentric contrast
Effect on strength (technique #138), but without the pause between the two phases.
and power
ADVANTAGES
→ This technique improves the speed with which muscle fibers are recruited and
Effect on muscular acts primarily on the recruitment of fast-twitch muscle fibers. It helps your
endurance nervous system adapt to recruiting fibers more quickly (by decreasing their
activation threshold slightly) while promoting alactic anaerobic adaptations
(increasing the creatine and phosphate pool).
Experience required
DISADVANTAGES
→ None.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
40%-65% 1-6 4-10 1-3 1-2 minutes
Trainer
Tips
Do each rep at high speed. End
the set as soon as you notice a Controlled
decrease in speed in one of your eccentric phase Explosive
concentric phase
reps. You want to prioritize power 2-4 seconds
over muscle failure.

Technique #187 S
Perceived effort
VARIABLE RESISTANCE
WITH BANDS
hypertrophy Using superbands, perform a traditional exercise explosively (concentric and
eccentric phases) without propelling the object or your body. Use a load that
ranges from 40%-65%, including the tension of the bands. To calculate the ten-
Effect on strength sion of the band, put it on the bar and attach a dumbbell to the other end of the
and power band. Add more weight to the dumbbell until it touches the floor; this weight is
the resistance of the band.

endurance → This technique improves the speed with which muscle fibers are recruited. It
helps your nervous system adapt to recruiting fibers more quickly (by decrea-
sing their activation threshold slightly).
Experience required → Your antagonist muscles will not need to contract strongly to stop the high-
speed movement because this function is performed by the superbands. Your
agonist muscle will therefore develop more power.
Accumulation
Intensification → It requires superbands, which you may need to buy if your weight room does
method not have them.
PRESCRIPTION TABLE

per set
of sets per
exercise
of exercises per
muscle group
Rest between
sets
Tips
Many cage squat racks already 40%-65% 1-6 4-10 1-3 1-2 minutes
have lower supports to place

your bands when you do a squat
or bench press, but if yours does
not, a good way to set up the
bands is to put one band on each
end of the bar and attach each
one to a heavy dumbbell on the
floor. You can also perform an
exercise with a superband only
(for example, place both feet on
one end of the band, grasp the
other end with both hands, and
perform a squat).
POWER TRAINING 229

Technique #188 S
Perceived effort
BALLISTIC EXERCISES
HOW DOES IT WORK?

Effect on Ballistic exercises involve propelling an object or your own body through space.
hypertrophy This technique therefore includes plyometrics, jumps, and all exercises that require
the projection of an object (such as hard or soft medicine balls).

and power → These exercises increase the speed of the movement and allow for the expres-
sion of maximal power.
→ It is easy to use and has a large impact on power gains.
Effect on muscular
→ It may require specific equipment (e.g., medicine ball, Smith machine, plyo boxes).

Rest between
sets
method
10%-25% 5-10 3-6 1-3 1-2 minutes
Intensification
method
Trainer
Tips
For an upper-body ballistic
move, try propelling the bar
during a bench press on the
Smith machine. Because the bar
is guided, you can ensure that
it will fall back into your hands!
Another variation is the popular
clap push-up.

The following are some examples of ballistic movements:
→ Standing and overhead medicine ball throw
→ Slam ball on the floor
→ Wall ball as high as possible
→ Vertical medicine ball throw from a lying position
→ Kneeling medicine ball throw with trunk rotation
POWER TRAINING 231

Technique #189 S
Perceived effort
SPORT-SPECIFIC MOVEMENT
WITH OVERLOAD
hypertrophy This technique generally uses the tools specific to the sport practiced by the
athlete. Simply increase the weight of the manipulated object (e.g., javelin, base-
ball bat, boxing gloves) by a maximum of 10% to promote power gains without
Effect on strength compromising form.
and power
ADVANTAGES
→ This technique promotes power gains that are directly transferable to compe-
Effect on muscular tition by using a movement that is common in the sport.
endurance → It is best used for a short period of time at the end of an off-season.
DISADVANTAGES
Experience required → Care must be taken not to change the movement’s motor pattern with the intro-
duction of a heavier load (increase the load by 2% each week up to a maximum
of 10%). Should this happen, the technique would become counterproductive.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
Object weight +
5-10 3-6 1-3 1-2 minutes
0%-10%
Trainer
Tips
The following are some examples:
To improve your sprint speed, try
→ A shot putter could use a heavier weight for her shots.
running on synthetic turf while
→ A baseball player could use a heavier bat.
pulling a sled. For outdoor runs,
you may also use a parachute or → A firefighter in the FireFit Games could use a heavier dummy for the final sprint
tire (see techniques #6 and #7). during his more technical workouts.

Technique #190 S
Perceived effort
STARTING STRENGTH
HOW DOES IT WORK?

Effect on This method consists of executing movements from a stationary position and trying
hypertrophy to produce maximum speed, distance, or height in the shortest time possible. In
terms of progression through the training programs, you can start by working on
your starting strength and then work on your starting strength endurance (in the
Effect on strength same format as repeated jumps, impulses, and throws, technique #192). Starting
and power strength requires high levels of muscle strength (see chapter 2) and speed of
contraction (which is developed with this technique).

endurance → It is very useful for sports requiring rapid movement, jumping, or pulling, such
as badminton, volleyball, and judo.

→ It requires special equipment such as boxes or hurdles.
→ It may require a free distance of 20-30 meters for bounding strides or hopping.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
Trainer
Tips
EXAMPLES OF STARTING STRENGTH EXERCISES
Starting strength training is
uncommon in gyms because
Jump from
it involves throwing the body a bench, seated Alternate Jump onto a box
a distance or throwing a start (as high as leaping stride with one foot
medicine ball against a wall. A possible)
performance center or functional
training center is usually more
appropriate for this type of
training.
POWER TRAINING 233

Technique #191 S
Perceived effort
OVERSHOOT
(WITH WEIGHT RELEASERS)
hypertrophy This method takes advantage of the neurological overload caused by the first
rep (potentiation). First, place approximately 50% of your concentric maximum
on the bar, then add 30%-70% of your 1RM on the weight releasers. Lower the
Effect on strength load in 2-4 seconds, then lift it as quickly as possible after the weight releases.
and power Continue the set by quickly lowering the load (always keeping it under control)
and explosively lifting it again. The goal is to maintain as much acceleration as
possible for the next 2-5 reps.
Effect on muscular
→ This technique promotes significant production of power because the first rep
preactivates fast-twitch fibers.
Experience required
DISADVANTAGES
→ It is limited only to the bench press and the squat because other exercises do
Accumulation not have a range of motion far enough from the ground to allow the use of
method weight releasers.
Intensification

Rest between
sets
Trainer 50%-120% 1 + 2-5 4-8 1-2 2-3 minutes

Tips
This technique is recommended
for advanced athletes only
EXAMPLE FOR 1RM SQUAT OF 200 KG
because the load may exceed
your maximum concentric 100 KG + 50 KG PER 100 KG TOTAL
muscle capacity once the weight
WEIGHT RELEASER ON THE BAR
releasers are engaged. The risk
of injury is high and you must 1 eccentric rep 2-5 explosive reps
have control over the eccentric at 100% at 50%
speed of your bar at all times.

Technique #192 S
Perceived effort
REPEATED JUMPS, IMPULSES,
AND THROWS
hypertrophy This technique includes:
1. Jumps: These are necessary in sports such as basketball and volleyball. Op-
tions include jumps (vertical, box, long) and Olympic weightlifting movements.
Effect on strength 2. Impulses: These are necessary in sports such as swimming, kayaking, and
and power boxing. An impulse is a fast movement of your body created by your upper-body
strength used for push-ups, pull-ups, and inverted rows. Options include clap
push-ups, Smith machine inverted rows with hand-position changes (under-
Effect on muscular hand, overhand, close grip, wide grip), and explosive pull-ups.
endurance 3. Throws or strikes: These are necessary in sports such as baseball, tennis,
and golf. Medicine ball throws (sitting, kneeling, standing, advancing, with a
jump, in a straight line, with rotation of the trunk) are the most effective option.
Experience required In all three cases, you will complete a circuit of 6-8 exercises, performing 6-8 repeti-
tions per exercise with 10-40 seconds of recovery between stations. The difference
between these three elements lies in the selection and nature of the exercises.
Accumulation
Rest between
method Load of repetitions or
seconds per set
of sets per
exercise
of exercises per
circuit
sets
Body weight or 6-8 reps or

2-5 6-8 4-5 minutes
medicine ball 5-10 seconds
Trainer
Tips
EXAMPLE OF A REPEATED JUMPS CIRCUIT
In the example circuit shown,
you could perform the exercises
Jump on bench, Long Jump over
for 10 seconds followed by 15 seated start jump a hurdle
seconds of recovery before
moving on to the next station.
Once the 6 stations have been
completed, you can then take a
4-minute rest. Box Jump Vertical
jump lunge jump
POWER TRAINING 235

Technique #193 S
Perceived effort
CANADIAN ASCENDING–
DESCENDING TRAINING
hypertrophy This is a modified version of Bulgarian complex training (technique #197); the
difference is that this technique includes two workouts per muscle group. The first
workout is done in ascending form (lightest to heaviest), and the second workout,
Effect on strength performed 72 hours later, is done in descending form (heaviest to lightest). The
and power order of exercises is shown in the example. It should be noted that, unlike with
the Bulgarian complex training technique, all the sets of an exercise must be
completed before moving on to the next.
Effect on muscular
→ This method is the best type of plan for working strength-speed from all angles
with different levels of fatigue at each workout.
Experience required
DISADVANTAGES
→ None.
Accumulation
Intensification Number Number Number Rest
per set
of sets per
exercise
of exercises per
muscle group
between
sets
Shock and ballistic

exercises: Body weight
or 15%-50%
2-4
Trainer Strength-speed and slow
1-10 1-3 4
minutes
Tips
strength exercises:
70%-95%
An ascending example might be

a depth landing for 5 repetitions Slow strength exercise
(shock exercise); box jumps for 8
WORKOUT 1 (Back squat: 3 sets of 3-5 reps WORKOUT 2
at 85%-95%)
repetitions (ballistic exercise); an Ascending Descending
Rest 2-4 minutes
explosive box squat at 70% with a Training Training
2-second drop sitting on the box Strength-speed exercise (Hang snatch:
3 sets of 2-3 reps at 85%-95%)
for 8 repetitions (strength-speed
exercise); and a leg press for 5 Rest 2-4 minutes
repetitions (strength exercise at Ballistic exercise (Barbell jump squat:
slow speed). 3 sets of 8-10 reps at 15%-20%)
Rest 2-4 minutes
Shock exercise (0.5 m depth jump:

3 sets of 4-8 reps with body weight)

Technique #194 S
Perceived effort
RUSSIAN COMPLEX
TRAINING
hypertrophy Alternate 2 exercises with 2-4 minutes of rest in between. One should emphasize
strength (3-5 reps at 85%-95%) and the other should emphasize speed (8-10 reps at
15%-20%). Both exercises should target the same movement pattern and muscle
Effect on strength groups. The superset versions (emphasis on strength, technique #195, and em-
and power phasis on speed, technique #196) are derivatives of this technique, but performed
without rest between exercises to save time (and provide slightly lesser results).

endurance → Because the rest time between exercises is longer than for techniques #195
and #196, this technique allows full recovery of phosphagens (ATP-PC), thus
providing better power gains.
Experience required
DISADVANTAGES
→ None.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
85%-95% +
3-5 + 8-10 4-8 1-3 2-4 minutes
15%-20%
Trainer
Tips SETS SETS
This technique is very effective 1, 3, AND 5 2, 4, AND 6
for all athletes who wish to
Rest
improve their physical and 3 minutes
athletic abilities. It works both Back squat Long jump
the force and speed components
5 reps 8 reps
that make up power.
Rest
2 minutes
POWER TRAINING 237

Technique #195 S
Perceived effort
RUSSIAN COMPLEX TRAINING
(EMPHASIS ON STRENGTH)
hypertrophy Perform 2 exercises in a superset without rest. The first should emphasize strength
and the second should emphasize speed, and both should target the same mo-
vement pattern. This technique is identical to postpotentiation (technique #85),
Effect on strength but performed with a focus on developing power (including the first exercise with
and power repetitions in the strength range).
ADVANTAGES
Effect on muscular → This technique saves time compared to the standard version (technique #194).
endurance
DISADVANTAGES
→ It is somewhat less effective at developing power than the standard version.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 85%-95% +
15%-20%
method
STRENGTH SPEED
Trainer EXERCISE EXERCISE
Tips Without
Bench press rest
Despite the small loss of Clap push-up
capacity, I consider this 3 reps 8 reps
technique to be very effective
at maintaining a good degree
of efficiency and muscular
adaptations while making
training sessions shorter.

Technique #196 S
Perceived effort
RUSSIAN COMPLEX TRAINING
(EMPHASIS ON SPEED)
hypertrophy Perform 2 exercises in a superset without rest. The first should emphasize speed
and the second should emphasize strength, and both should target the same
movement pattern. This technique is identical to prepotentiation (technique #84),
Effect on strength but performed with a focus on developing power (including the second exercise
and power with repetitions in the strength range).
ADVANTAGES
Effect on muscular → This technique saves time compared to the standard version (technique #194).
endurance
DISADVANTAGES
→ It is somewhat less effective at developing power than the standard version.
Experience required
PRESCRIPTION TABLE

Rest between
sets
Intensification 15%-20% +
85%-95%
method
SPEED STRENGTH
Trainer EXERCISE EXERCISE
Tips Without
Box jump rest Front squat
Despite the small loss of
capacity, I consider this 8 reps 4 reps
technique to be very effective
at maintaining a good degree
of efficiency and muscular
adaptations while making
training sessions shorter.
POWER TRAINING 239

Technique #197 S
Perceived effort
BULGARIAN COMPLEX
TRAINING
hypertrophy This technique is an extended version of Russian complex training (technique
#194). Instead of a complex of 2 exercises, complete a complex of 4-5 exercises,
going from the heaviest exercise to the lightest. You will do (in order) a slow stren-
Effect on strength gth exercise, a strength-speed exercise, a ballistic exercise, and a shock exercise,
and power resting for 2-4 minutes in between each exercise.
ADVANTAGES
Effect on muscular → This technique trains the muscles to move loads of different intensities at
endurance high velocity.
→ This technique is very effective at promoting power gains, while adequate rest
maximizes the quality of the work.
→ This is a very advanced technique and isn’t appropriate for someone without
the requisite strength levels.
Accumulation
Number Number Number Rest

Intensification Load of repetitions of sets per of exercises per between
method per set exercise muscle group sets
Slow strength and

strength-speed exercises:
70%-95%
2-4
1-10 1-3 4-5
Trainer Ballistic and shock minutes
exercises: Body weight
Tips or 15%-50%
This technique develops power

Rest 4
through a very wide range
Clean minutes Walking
of parameters. We start by from floor barbell lunge
developing strength, then
2 reps at 90% 4 reps at 85%
speed. The further the exercises
progress, the more the load will
decrease and the speed of the Rest 2 Rest 3
movement will increase. Give it minutes minutes
a try!
Rest 2
Alternating minutes One-leg
jump lunge box jump
6 reps/leg 6 reps at 20%

Technique #198 S
Perceived effort
BIG KAHUNA
HOW DOES IT WORK?

Effect on This technique, designed by Christian Thibaudeau,31 was inspired by the film Back
hypertrophy to the Beach. It is an internal contrast method that involves doing 2 reps with 85%-
90%, then 3 explosive reps with 60%, followed by slow reps (3-1-3-0 tempo) until
failure with the same load (60%). You don’t take any rest during this sequence.
Effect on strength
→ This technique is very effective in helping you gain muscle mass due to the
high fatigue of fast-twitch fibers combined with the high time under tension.
Effect on muscular → It improves strength and power through high-intensity loads and explosive
endurance repetitions.
DISADVANTAGES
Experience required → It requires a change in load, so it is less practical for exercises with a barbell
(e.g., bench press, squat, deadlift).
→ This is a very advanced technique and isn’t appropriate for someone without
Accumulation the requisite strength levels.
method
Rest between
sets
85%- 90% + 2+3+

3-5 1-3 2-4 minutes
Trainer 60% + 60% maximum
Tips
This is one of my favorite
EXAMPLE OF A BIG KAHUNA SEQUENCE
techniques that doesn’t take too
long to accomplish—especially REPETITIONS 1-2: 2 × 100 kg
on weight machines—and causes Heavy at 85%-90%
a lot of muscle fatigue. You
will experience this in the slow
REPETITIONS 3-5: 3 × 70 kg
reps you complete as the sets
Explosive at 60%
progress.
REPETITIONS 6 TO FAILURE: Maximum × 70 kg

Slow at 60%
POWER TRAINING 241

Technique #199 S
Perceived effort
BIG KAHUNA REGRESSION
HOW DOES IT WORK?

Effect on This is an easier version of the big Kahuna (technique #198). Do 2 reps at 80%,
hypertrophy followed by 2 explosive reps at 50%, then 2 reps at 80%, followed by 2 explosive
reps at 50%, for a total of 8 reps per set.

and power → This method is effective at promoting simultaneous mass and strength gains.
DISADVANTAGES
Effect on muscular → Like all internal contrast techniques, it requires that you change loads within
endurance a set. You will need to calculate your loads ahead of time or enlist the help of
a partner to unload the barbell.

Rest between
sets
method 80% + 50% +

2+2+2+2 3-5 2-4 2-3 minutes
80% + 50%
Intensification
method
EXAMPLE OF A BIG KAHUNA REGRESSION SEQUENCE
REPETITIONS 1, 2, 5, AND 6:
Trainer Heavy at 80%
2 × 80 kg
Tips
REPETITIONS 3, 4, 7, AND 8: 3 × 50 kg
This technique is best practiced
Explosive at 50%
on weight machines so that
loads can be changed quickly
and fluidly. I hate applying this
technique on exercises with
weighted bars—it’s up to you to
experience it!

Technique #200 S
Perceived effort
BIG KAHUNA PROGRESSION
HOW DOES IT WORK?

Effect on This is an extended version of the big Kahuna (technique #198). Do 2 reps with
hypertrophy 85%-90%, then 3 explosive reps with 60%, followed by slow reps (3-1-3-0 tempo)
until failure with 60%, then 3 explosive reps with 30%, followed by slow reps (3-
1-3-0 tempo) until failure with 30%, and finally an isometric contraction at your
Effect on strength weak point until failure with 30%.
and power
ADVANTAGES
→ This technique is very effective in helping you gain muscle mass due to the
Effect on muscular high fatigue of fast-twitch fibers combined with the high time under tension.
endurance → It improves strength and power through high-intensity loads and explosive
repetitions.

→ It requires a change in load, so it is less practical for exercises with a barbell
(e.g., bench press, squat, deadlift).
Accumulation → This is a very advanced technique and isn’t appropriate for someone without
method the requisite strength levels.
Intensification

Rest between
sets
Trainer 85%-90% +
60% + 60% +
2+3+
maximum +
Tips
1-3 1-3 2-4 minutes
30% + 30% + 3 + maximum +
30% isometric

techniques that doesn’t take too
EXAMPLE OF A BIG KAHUNA PROGRESSION SEQUENCE
long to accomplish—especially
on weight machines—and causes REPETITIONS 1-2:
a lot of muscle fatigue. You will 2 × 100 kg
Heavy at 85%-90%
come to failure several times in
this technique, which requires
REPETITIONS 3-5 + TO FAILURE:
good pain management on your
Explosive at 60% + maximum 3 + maximum × 70 kg
part.
with a slow tempo
REPETITIONS 13-15 (EXAMPLE) +

TO FAILURE: 3 + maximum + isometric × 40 kg
Explosive at 30% + maximum with
a slow tempo + isometric hold
POWER TRAINING 243

CHAPTER 7
POWER
ENDURANCE
TRAINING

TRAINING PROGRAM
(power-strength),
10%-50% (power-speed)
+ Number of repetitions: 1-8, or

5-40 seconds of effort

concentric and/or eccentric phase
+ Rest between sets : 2-5 minutes

workout: 200
POWER ENDURANCE TRAINING 245

#7 POWER ENDURANCE
TRAINING
Power endurance training is primarily reserved for indi- this equipment in order to get the most out of your work
viduals who practice a sport that requires this particular outs. Moreover, this type of training requires space for
muscular quality, such as hockey players, downhill skiers, continuous jumps, multiple stations, and a combination
snowboarders, and volleyball players. These athletes need of strength and cardio equipment. It will be up to you to
to be able to generate a large amount of muscular power find times when your gym is the least busy in order to
from the beginning of the game to the end (e.g., a volleyball maximize your workout and the exercises done at each
player near the net must be able to jump as high at the station (e.g., squat rack).
end of the match as at the beginning in order to make the
necessary blocks or plays for her team). The techniques in I must also stress that before implementing these methods,
this category are not often used for hypertrophy or brute you will first have to develop your strength (chapter 2),
strength in the general population. However, you may which is the basis of power, and then your power (chapter
choose to include them in your workouts for variety or 6), which is the basis of strength-speed endurance tech-
to test them out before prescribing them to your clients. niques. This progression is essential; otherwise you will
This will give you a better understanding of the difficulty not have acquired the skills needed to develop power in a
of each technique and allow you to adjust the details of short period of time. Using the techniques in this chapter
your prescription based on your client. alone will in no way improve your ability to perform ex-
plosive actions with proper form: You will simply survive
Power endurance training requires equipment that is your workout. Be smart in your approach and start with
not often found in traditional fitness centers, such as the basics depending on your level.
hurdles and plyometric boxes. You will need access to

STEP 1
Strength
STEP 2
Power
STEP 3
Power
endurance

Technique #201 S
Perceived effort
INTERMITTENT PLYOMETRIC
CIRCUIT
hypertrophy Complete a set of 6-8 plyometric exercises (for 5-10 seconds of continuous effort)
with 20-50 seconds of rest between exercises. Ideally, use this technique for the
same muscle group or movement pattern.
Effect on strength
→ This method can be used to train the lower body (depth jump [technique #175],
long jump, etc.) and the upper body (explosive push-up, explosive row, etc.).
Effect on muscular → It is easy to use.
endurance
DISADVANTAGES
→ It requires prior development of strength and power. You must be able to handle
Experience required your own body weight during exercises such as push-ups and rows.
PRESCRIPTION TABLE
Accumulation
method Load of seconds per of sets per of exercises per
Rest between
sets
exercise exercise muscle group
Intensification
method Body weight 5-10 2-8 6-8 3-5 minutes
Trainer Rest 20-50 seconds between exercises
Tips
A good prerequisite would be Clap Superman Side-to-side
push-up push-up push-up on a block
the ability to perform 5 clap
push-ups or 5 explosive inverted
rows in less than 5 seconds.
Wide- vs. close-
For demonstrations of upper- Hip tap Explosive push-up
grip push-up
and lower-body exercises in push-up on a bench
on a block
plyometrics, I highly recommend
the book High-Powered Rest 3-5 minutes between sets
Plyometrics (Human Kinetics).

Technique #202 S
Perceived effort
CONTINUOUS PLYOMETRIC
CIRCUIT
hypertrophy Complete an obstacle course of hurdles or jumps for 20-40 seconds without rest.
Ideally, the course will represent the duration of the event. For example, to train
for a downhill snowboarding race lasting about 30 seconds, plan a 30-second
Effect on strength continuous plyometric circuit.
and power
ADVANTAGES
→ This technique is great for recreating the muscle contraction requirements of
Effect on muscular the athlete’s sport.
endurance
DISADVANTAGES
→ It requires a high level of preparation and the prior acquisition of strength-speed
Experience required in order to properly perform the circuit with the best possible form. It is there
fore reserved for more advanced individuals and is often used with athletes
(skiers, snowboarders, etc.).
Accumulation → This method is used exclusively for lower-body workouts.
method
Rest between
sets
Body weight 20-40 4-6 1 3-5 minutes

Trainer
Tips
Incorporate a variety of different
jumps into your circuit to vary
the stimulation and adaptations
(side jumps, low hurdles, high
hurdles, single-leg jumps, jumps
with more flexion, etc.).

Technique #203 S
Perceived effort
INTERMITTENT STRENGTH-SPEED
HOW DOES IT WORK?

Effect on Complete 3-4 clusters of 6-8 reps of a dynamic exercise, ideally a ballistic exercise
hypertrophy (technique #188) with a load of 10%-30%, with 10-15 seconds of rest between
clusters. This represents a single set.

and power → This technique is a good option for a strength-speed endurance workout
because it does not require a number of different stations or equipment that
is not commonly found in traditional fitness centers (hurdles, tall boxes, etc.).
Effect on muscular
→ The individual must be able to handle her own body weight during exercises
such as push-ups and rows. A good prerequisite would be the ability to perform
Experience required 5 clap push-ups or 5 explosive inverted rows in less than 5 seconds.
PRESCRIPTION TABLE
Accumulation
Rest between
sets
Intensification
method 10%-30%
6-8 + 6-8 +
2-3 1-3 3-5 minutes
6-8 + 6-8
Trainer Jump squat Jump squat Jump squat Jump squat

Tips
6-8 reps 6-8 reps 6-8 reps 6-8 reps
As a variant, this technique is
a classic to end a hypertrophy
training session. Try it! Do your
Rest 10-15 seconds
workout for one muscle group
and incorporate this technique
as the last exercise.

Technique #204 S
Perceived effort
45-SECOND CIRCUIT
HOW DOES IT WORK?

Effect on Complete 6 exercises in a circuit to target both components of power: strength and
hypertrophy speed. Start with a strength-speed exercise that primarily focuses on strength (e.g.,
a powerlifting movement at 70%-90%), followed by one that primarily focuses on
speed (e.g., low plyometrics for 8-10 seconds), then perform a strength exercise
Effect on strength (3RM-5RM). Repeat the same round a second time, using different exercises to
and power target the same muscles and qualities, for a total of 6 exercises. After each exercise,
rest for 45 seconds before moving on to the next.

endurance → This technique allows you to work on the qualities of power-strength, power-
speed, and strength within a single set. It is often used to train athletes (e.g.,
football, rugby, or hockey players) because it is highly effective.
Experience required
DISADVANTAGES
→ Before introducing Olympic weightlifting exercises (technique #183) into this
Accumulation type of circuit, ensure that you have mastered the technique.
method → This is an advanced method and would be very difficult to perform in most gyms.
Intensification

Rest between
Load of repetitions or of sets per of exercises per
sets
seconds per set exercise muscle group
Trainer 70%-90% +
body weight +
3-6 reps or
max reps in 3-4 6 3-5 minutes
Tips 70%-90% 5-10 seconds
As a variant, this technique is

a classic to end a hypertrophy
session. Try it! Do your workout Bulgarian split Walking barbell
Hang snatch
for one muscle group and squat jump lunge
incorporate this technique as the 3 reps
6 reps 5 reps
last component.
Final rest
Rest 45 seconds
4 minutes
Front squat Long jump Hang clean


Technique #205 S
Perceived effort
LANDMINE CIRCUIT
HOW DOES IT WORK?

Effect on Complete 6 exercises in a circuit to target both components of power: strength
hypertrophy and speed. Start with a strength-speed exercise using a landmine that primarily
focuses on strength (e.g., 3-5 heavy landmine reps), followed by one that primarily
focuses on speed (e.g., a dynamic body-weight exercise), then perform a strength
Effect on strength exercise that works both the upper and lower body (e.g., barbell thrusters). Re-
and power peat the same round a second time, using different exercises to target the same
muscles and qualities, for a total of 6 exercises. After each exercise, rest for 45
seconds before moving on to the next.
Effect on muscular
→ The landmine circuit is similar to the 45-second circuit (technique #204) except
that it works the upper and lower body simultaneously (great for athletes) while
Experience required focusing a bit more on the upper body.
DISADVANTAGES
Accumulation → It requires a landmine.
method
Rest between
sets
70%-90% + 3-6 reps or

body weight + max reps in 3-4 6 3-5 minutes
Trainer 70%-90% 5-10 seconds
Tips
You can vary the muscle groups
worked within the circuit. For Landmine Clap Barbell
example, the first 3 could be one-arm snatch push-up thruster
pushing exercises working the 5 reps 10 reps 5 reps
chest, shoulders, and triceps,
and the last 3 could be pulling Final rest
Rest 45 seconds
4 minutes
exercises working the back,
upper back, and biceps.
Overhead Inverted Landmine
squat row one-arm jerk

Technique #206 S
Perceived effort
ANTAGONIST RUSSIAN COMPLEX
HOW DOES IT WORK?

Effect on This method is actually a superset of two Russian complexes with an emphasis
hypertrophy on strength (technique #195). Perform 4 consecutive exercises that work two an-
tagonist muscle groups (push/pull), alternating 1 exercise focused on maximum
load (3RM-5RM) and 1 exercise focused on movement speed (plyometrics) for
Effect on strength each targeted muscle group.
and power
ADVANTAGES
→ This method targets the qualities of strength and speed over time for two
Effect on muscular muscle groups and saves time when using Russian complexes.
endurance
DISADVANTAGES
→ It is less effective for improving the power endurance of a specific muscle
Experience required compared to the previous techniques in this chapter, but rather acts on general
power endurance.

method
Rest between
Intensification seconds per set exercise muscle group
sets
method
85%-90% + 3-5 reps +
2-4 2-4 3-5 minutes
body weight 5-10 seconds
Trainer
Tips PUSH EXERCISES
I like to use this technique to Bench press Clap push-up

maximize time when developing
5 reps 8 seconds
an athlete who has time
constraints for training. It is also
ideal for training a muscle for a Pull-up Inverted row supination/pronation
second time in the training week,
but with a lower volume. 5 reps 8 seconds
PULL EXERCISES

Technique #207 S
Perceived effort
METABOLIC TRAINING
HOW DOES IT WORK?

Effect on This method is basically a series of sustained high-speed contractions that pro-
hypertrophy mote metabolic acidosis. It consists of performing 1-5 sets of 2-5 exercises in
a circuit with incomplete rest (work-to-rest ratio of 3:1). For example, if you do
5 exercises in a row (each exercise is done as fast as possible) and it takes you
Effect on strength 3 minutes to accomplish, you must take 1 minute of rest at the end (3 minutes of
and power work to 1 minute of rest) and repeat that for 1-5 sets. The whole circuit should be
more than 30 seconds in duration—it can even be longer than 5 minutes! This is
best used at the end of a workout.
Effect on muscular
endurance For the sake of progression, you must move from shorter circuits (2-3 exercises)
to longer circuits (4-5 exercises), shorter work periods to longer work periods, and
from fast to very fast movement speed.
Experience required
ADVANTAGES
→ The acidosis created allows for the more effective release of growth hormone,
Accumulation which is great for fat loss and hypertrophy.
method → The difficulty of this technique helps assess your ability to self-motivate.
Intensification
→ This method needs to start conservatively and progress as fitness improves.
PRESCRIPTION TABLE
Trainer Number
Number Number
Tips
of seconds Rest between
or repetitions sets
per set
This type of training is great
>30 seconds
Body weight + Work : rest
for combat sports. Start by or >10 reps 1-5 2-5
elastic bands 3:1
performing 6-minute circuits and per exercise
try to complete them in under

5 minutes, improving your time The following are sample exercises by muscle group (perform as fast as possible,
each week. CrossFit-style group use 3:1 work-to-rest ratio):
workouts are good examples 1. Lower body: 5 sets of 20 speed squats + 20 jump squats + 15 burpees + 10
of the application of metabolic
long jumps
training.
2. Back: 3 sets of 20 standing rows with band + 20/side alternating lat pull-downs
with band + 20 swim pulls with band + 10 kipping pull-ups
3. Chest: 3 sets of 10/side one-arm medicine-ball push-ups + 10 side-to-side
medicine-ball push-ups + 15 medicine-ball push-ups

Technique #208 S
Perceived effort
POTENTIATION + METABOLIC
HOW DOES IT WORK?

Effect on This technique is considered a superset. Perform, without rest, a potentiation
hypertrophy movement followed by a metabolic movement targeting the same muscle group.
The potentiation exercise may be done with a load (e.g., Olympic weightlifting,
technique #183) or without (e.g., clap push-ups) for 3-8 reps, whereas the second
Effect on strength exercise is done using elastic bands or your body weight. The duration of the latter
and power will vary between 20 and 40 seconds depending on the difficulty of the movement.
ADVANTAGES
Effect on muscular → This technique will develop your power-strength (potentiation exercise) and
endurance your power-speed (metabolic exercise).
DISADVANTAGES
Experience required → This technique requires elastic bands.
PRESCRIPTION TABLE
Accumulation
method Load of repetitions or of sets per of exercises per
Rest between
sets
Intensification 50%-90% (for
method Olympic lifts) or 3-8 reps +
body weight + 20-40 seconds
elastic bands
Trainer POTENTIATION METABOLIC

EXERCISE EXERCISE
Tips
Metabolic exercises accom-
Alternated
plished with a band are not
Clap push-up punching
often present in gyms because with band
bodybuilders are not big fans 6 reps
30 seconds
of this method, but they are a
great tool to create good power
development. As an example, I
often use them with my boxing
athletes.

CHAPTER 8
ENDURANCE
TRAINING

TRAINING PROGRAM
+ Number of repetitions:
13-100
+ Duration of effort: 10 seconds

to 8 minutes
+ Speed of execution: Controlled

in concentric and eccentric phases

to 8 minutes
+ Max duration of workouts:

45 to 75 minutes

24-48 hours
ENDURANCE TRAINING 257

#8 ENDURANCE
TRAINING
Strength endurance training improves multiple muscle This type of training is primarily reserved for muscles that
components in order to extend low-intensity effort. This are rich in slow-twitch fibers, such as stabilizing muscles
involves mainly aerobic adaptations that help oxygena- (abs, lower back, rotator cuff, etc.). A common mistake
tion, which in turn results in the following improvements: made by athletes who engage in endurance sports is that
they go to the gym to work on . . . their endurance! This
1. An increase in the number of mitochondria makes sense at first, but in fact, muscular endurance is
already stimulated to a large degree during their sport; it is
2. An increase in capillarization unnecessary to stimulate it further. Cyclists, for example,
work on their endurance while riding, and therefore time
3. A slight hypertrophy of type I fibers in the gym should be devoted to the improvement of
less-stimulated cycling skills, such as muscular strength
4. Better form in movement execution and power, which are crucial for hills and sprints. Strength
endurance training for long-distance runners, on the other
5. An improvement in the body’s ability to store and hand, should focus on the muscles involved in running,
use various energy substrates such as the abs and lower back.

I like to use strength endurance techniques to promote
hypertrophy gains in my clients via the stimulation of
type I fibers. Some muscles will react more strongly to
these methods than others, depending on the type of
muscle. The quadriceps, for example, are composed of
50% fast-twitch fibers and 50% slow-twitch fibers. Conse-
quently, adding strength endurance techniques will have
a significant impact on their development. Some studies7
show better strength gains when strength endurance
methods are included at the end of a workout, which
is why I generally use them at this time, one at a time.
My favorite is 100 repetitions (technique #214), which I
alternate with my training partner.

Technique #209 S
Perceived effort
GENERAL STANDARDS
13RM-30RM
hypertrophy Do 13-30 maximum repetitions.
ADVANTAGES
Effect on strength → This basic technique provides an introduction to strength endurance training.
and power
DISADVANTAGES
→ None.
Effect on muscular
endurance PRESCRIPTION TABLE

Rest between
sets
Experience required per set exercise muscle group
50%-70% 13-30 3-8 1-3 45-120 seconds
Accumulation
method
Intensification EXAMPLES OF GENERAL STANDARDS 13RM-30RM WORKOUTS
method
WORKOUT 1 4 × 15RM, rest 90 seconds
Trainer WORKOUT 2 6 × 20RM, rest 60 seconds
Tips
You can play with the density WORKOUT 3 8 × 30RM, rest 45 seconds
of your workouts by varying the
amount of rest on a weekly basis.
For example:
Week 1: 90 seconds
Week 2: 80 seconds
Week 3: 70 seconds
You can also start your workouts
with submaximal sets to further
facilitate your initiation into this
form of training.

Technique #210 S
Perceived effort
STAGES 20RM-20RM-20RM-
30RM-30RM
hypertrophy Complete 3 sets of 20 max repetitions, followed by 2 sets of 30 max repetitions.
ADVANTAGES
Effect on strength → This technique makes use of stages. Although it is not a groundbreaking tech-
and power nique, it does stimulate and fatigue a wider range of slow-twitch fibers than
doing constant reps.
→ It is a basic introduction to strength endurance techniques.
Effect on muscular
→ None.

Rest between
sets
method
60%, 50% 20, 30 5 1-3 45-75 seconds
Intensification
method
Rest Rest
45-75 45-75
20 reps seconds 20 reps seconds 20 reps
Trainer at 60% at 60% at 60%
Tips Rest Rest

You can vary the size and 45-75 45-75
30 reps seconds 30 reps seconds
number of the stages and the at 50% at 50%
number of reps for each set as
long as you stay between 13 and
30 reps. For example:
1. 15 + 15 + 20 + 20 + 30 + 30
2. 15 + 15 + 15 + 25 + 25 + 25
3. 13 + 13 + 13 + 20 + 20

Technique #211 S
Perceived effort
STAGES 20RM-15RM-
12RM-20RM
hypertrophy Start with 20RM, then 15RM, followed by 12RM. Increase the load as you complete
each set. For the last set, return to 20RM. The more sets you complete, the more
rest you will need between sets.
Effect on strength
→ This technique uses the principle of potentiation, but on a small scale. Although
your nervous system will not be maximally activated (given loads that are far
Effect on muscular from maximal), you will still notice a difference between your 12RM and your
endurance 20RM, possibly resulting in a slight increase of your 20RM during your fourth
set compared to the first.

→ None.

method
Rest between
sets
method
60%, 65%, 70%,
20, 15, 12, 20 4 1-3 45-120 seconds
61%-63%
Trainer
Tips
20 reps
You can vary the size of the at 60%
stages and the number of reps
for each set as long as you stay 15 reps
between 12 and 20 reps. For at 65%
example: Rest 45
seconds
12 reps
1. 19 + 16 + 13 + 19
at 70%
2. 18 + 16 + 14 + 18
3. 17 + 15 + 13 + 17 Rest 70
seconds 20 reps
4. 16 + 14 + 12 + 16 at 61%-63%
Rest 90
seconds

Technique #212 S
Perceived effort
CIRCUIT
HOW DOES IT WORK?

Effect on Complete 2-3 circuits of 6-12 consecutive exercises without rest. The number of
hypertrophy reps per exercise should be between 6 and 12 for plyometric exercises or between
13 and 30 for all other exercises. In each circuit, you can target different muscle
groups or focus on a single group (e.g., legs). You can also vary the type of exercise
Effect on strength in a circuit by introducing plyometric and cardiovascular exercises (e.g., jump rope).
and power
ADVANTAGES
→ This technique stimulates multiple muscular qualities (strength, power, en-
Effect on muscular durance) one after another, thereby increasing muscle fatigue and energy
endurance expenditure. It is therefore great for fat loss.
DISADVANTAGES
Experience required → It may be difficult to use if you choose exercises that require multiple machines.
Try using barbells or free weights to make the circuit smoother.

method
Rest between
sets
method 13-30 or 6-12
30%-70% or (plyometric) or
3-6 1-12 45-120 seconds
(cardio)
Trainer
Tips EXAMPLE OF A CIRCUIT WITH 8 EXERCISES
You can use this technique with Basic Plyometric Abs or low Cardio
exercise exercise back exercise exercise
beginners, but avoid plyometric
12 reps 6 reps 15 reps 60 seconds
exercises. Ideally, alternate a
basic exercise, an abdominal
or lumbar exercise, then a
cardiovascular exercise Cardio Abs or low Plyometric Basic
(in any order). exercise back exercise exercise exercise
90 seconds 25 reps 10 reps 20 reps

Technique #213 S
Perceived effort
MINICIRCUIT
HOW DOES IT WORK?

Effect on Complete 2-3 circuits of 4-5 consecutive exercises without rest. The number of
hypertrophy reps per exercise should be between 6 and 12 (load of 30%-60%) for plyometric
exercises or between 13 and 20 (load of 60%-70%) for all other exercises. In each
circuit, you can target different muscle groups or focus on a single group (e.g.,
Effect on strength legs). You can also vary the type of exercise (plyometrics, cardio, etc.).
and power
ADVANTAGES
→ Because it employs fewer exercises than the circuit (technique #212), the in-
Effect on muscular tensity of the loads is increased (to a maximum of 20RM compared to 30RM in
endurance circuits), thereby increasing the exhaustion of many type I fibers.
DISADVANTAGES
Experience required → It may be difficult to use if you choose exercises that require multiple machines.
Try using barbells or free weights to make the minicircuit smoother.

method
Rest between
sets
method 13-20 or 6-12
30%-70% or (plyometric) or
2-4 1-5 45-120 seconds
(cardio)
Trainer
Tips
EXAMPLE OF A MINICIRCUIT FOR LEGS WITH 4 EXERCISES
You can use this technique with
beginners, but avoid plyometric Basic Plyometric Isolation Cardio
exercise exercise exercise exercise
exercises. Ideally, alternate a
basic exercise, an abdominal Back squat: Long jump: Leg extension: Jump rope:
or lumbar exercise, then a 20 reps 6 reps 20 reps 60 seconds
cardiovascular exercise
(in any order).

Technique #214 S
Perceived effort
100 REPETITIONS
HOW DOES IT WORK?

Effect on With a partner, take turns completing 100 total reps in as few sets as possible with
hypertrophy a starting load of 20RM-40RM. Only rest during your partner’s reps. When your
partner is unable to do another rep, it is your turn (and vice versa) until one of you
reaches 100 reps. At first, you may need 10 sets to complete 100 reps, but as the
Effect on strength weeks go by, the number of sets required will decrease. Once you can complete
and power 100 reps in less than 4 sets, increase the load by 5%-7% for the next workout.
ADVANTAGES
Effect on muscular → This is a very challenging and motivating technique because, as long as you
endurance are using the same load, you and your partner are competing! It is an excellent
addition at the end of hypertrophy and strength programs.

→ It requires a partner.
→ Because of the high volume required, you should develop a base level of muscular
Accumulation endurance with other endurance techniques before attempting this technique.
method
Rest between
sets
per exercise exercise muscle group
Minimum to
Depending on
40%-60% 100 reach 100 1
Trainer repetitions
your partner
Tips
EXAMPLE OF POSSIBLE SEQUENCES WITH YOUR 20RM-40RM
techniques for hypertrophy
because it stimulates slow- 32 reps 26 reps
twitch fibers, which are often
YOUR PARTNER
less fatigued by the end of

57 reps 50 reps
previous exercises. It is also
YOU
very effective for the legs. Try it

with the leg press or back squat 80 reps 70 reps
during your next lower-body
workout! 100 reps 86 reps

Technique #215 S
Perceived effort
70 REPETITIONS
HOW DOES IT WORK?

Effect on This method consists of performing 70 repetitions with your 20RM in as few sets
hypertrophy as possible with 2 minutes of rest between each set. You’ll probably hit 70 reps in
6-8 sets in the first week. Your goal is to complete 70 reps in 4 sets or less. When
you are successful, then increase the load by 5%-10%.
Effect on strength
→ It improves endurance, strength, and muscle hypertrophy by altering the bio-
chemical pathways in the muscle fibers (the fibers will become more efficient
Effect on muscular to create energy for muscle contractions).
DISADVANTAGES
PRESCRIPTION TABLE
Accumulation
Rest between
sets
per exercise exercise muscle group
Intensification
Minimum
method 60% 70 to reach 1-2 2 minutes
70 repetitions
Trainer EXAMPLE OF A 70-REPETITION SEQUENCE
Tips Set Weight Rest

Number of reps completed
Week 1 Week 2 Week 3 Week 4
1 50 kg 2 minutes 20 22 23 24
techniques at the end of
hypertrophy training to stimulate 2 50 kg 2 minutes 17 17 18 19
the slow-twitch fibers, which are 3 50 kg 2 minutes 13 13 14 15

often less fatigued by the end 4 50 kg 2 minutes 8 9 9 12
of previous exercises. It is more 5 50 kg 2 minutes 6 7 6
difficult than 100 repetitions 6 50 kg 2 minutes 4 2
(technique #214) and can be
7 50 kg 2 minutes 2
done with a training partner.
Total number of reps 70 70 70 70

Technique #216 S
Perceived effort
STRENGTH INTERVALS
(CARDIOACCELERATION)
hypertrophy Complete, without rest, a 6-8 minute circuit composed of 4 phases:
1. Active rest on a cardio machine (10-45 seconds)
2. Sprint on a cardio machine (e.g., increase the resistance or speed on your bike)
Effect on strength (10-30 seconds)
and power 3. Active rest on a cardio machine (10-45 seconds)
4. Strength exercise on a weight machine or with barbells or free weights (6RM-12RM)
Effect on muscular Complete 2-4 rounds (sets) before taking 3-5 minutes of rest.
endurance
ADVANTAGES
→ This technique combines strength and strength endurance training.
Experience required → Its variable loads and partial recovery help stimulate a wide range of fibers.
DISADVANTAGES
Accumulation → It may be difficult to use if the cardio section in your gym is far from the weight
method room.
Intensification

Rest between
sets
Trainer Body weight,

30%-70%
30-120 seconds
(cardio),
No rest
between
Tips (endurance),
70%-83%
13-30
(endurance),
2-4 2-4
sets and 3-5
minutes at the
6-12 end of the 2-4
You can increase the number (hypertrophy)
(hypertrophy) sets
of exercises to perform in the
strength part (superset, triset) in
order to increase the difficulty. EXAMPLE OF A STRENGTH INTERVAL
Similarly, for upper-body
Active rest Sprint Active rest Strength
strength intervals, you can swap on cardio on cardio on cardio exercise
out the bike for the rower, arm machine machine machine
bike machine, or ski machine. Spinning + low Spinning + high Spinning + low Leg press:
resistance: resistance: resistance: 10 reps
45 seconds 15 seconds 45 seconds

Technique #217 S
Perceived effort
SHORT INTERVALS AT 60%
HOW DOES IT WORK?

Effect on Execute repetitions as quickly as possible using a load of 60%. One set consists of
hypertrophy 4-6 rounds of 6-8 reps. The rest time between rounds is equal to the working time.
ADVANTAGES
Effect on strength → The explosive nature of this technique develops both strength endurance and
and power strength-speed endurance.
→ This technique can be used to increase power as long as the emphasis is put
on the speed of the movement instead of the number of repetitions (volume).
Effect on muscular
→ None.

Rest between
sets
method 24-48
60% (4-6 rounds × 2-5 2-3 2-3 minutes
6-8 reps)
Intensification
method
EXAMPLE OF 1 SET
Rest Rest
Trainer 8 reps
at 60%
8-15
seconds
8 reps
at 60%
8-15
seconds
8 reps
at 60%
Tips
If you are using this technique
Rest Rest
for the development of power, 8-15 8-15
8 reps 8 reps
stop the set as soon as rep seconds seconds
at 60% at 60%
speed decreases. If you want to
focus on strength endurance,
you can continue even at low
speed until failure. For example,
if you begin to lose power after 4
rounds, you may stop if your goal
is to develop power or continue
if you want to develop your
endurance, but the next round
will be less explosive.

Technique #218 S
Perceived effort
LONG INTERVALS AT 60%
HOW DOES IT WORK?

Effect on Execute repetitions as quickly as possible using a load of 60%. One set consists of
hypertrophy 3-4 rounds of 12-15 reps. The rest time between rounds is equal to the working time.
ADVANTAGES
Effect on strength → The explosive nature of this technique develops both strength endurance and
and power strength-speed endurance.
→ This technique can be used to increase power as long as the emphasis is put
on the speed of the movement instead of the number of repetitions (volume).
Effect on muscular
→ None.

Rest between
sets
method 36-60
60% (3-4 rounds × 2-5 2-3 2-3 minutes
Intensification 12-15 reps)
method
EXAMPLE OF 1 SET
Rest Rest
Trainer 15 reps
at 60%
15-25
seconds
15 reps
at 60%
15-25
seconds
15 reps
at 60%
Tips
If you are using this technique
Rest
for the development of power, 15-25
15 reps
stop the set as soon as rep seconds
at 60%
speed decreases. If you want to
focus on strength endurance,
you can continue even at low
speed until failure.

Technique #219 S
Perceived effort
CONTINUOUS WORK AT 40%
HOW DOES IT WORK?

Effect on Using 40% of your 1RM, do as many reps as possible as quickly as possible until
hypertrophy muscle failure.
ADVANTAGES
Effect on strength → Although this technique develops strength endurance, it also stimulates stren-
and power gth-speed endurance adaptations due to the explosive nature of the reps. This
technique can therefore be used for the latter purpose as long as the emphasis
is put on the speed of the movement.
Effect on muscular
→ None.

Rest between
sets
method
40% Maximum 3-4 1-3 2-3 minutes
Intensification
method
Achieving a high number of reps using this technique depends on both your
physical ability and mental capacity to handle your body’s pain signals due to
Trainer metabolic acidosis.
Tips
This technique is the same as
the 100 repetitions method
(technique #214), but can be
used without a partner. Try to
beat your max number of reps Number
Mental Physical
of reps
each workout! If working for capacity ability
completed
strength-speed, end the set
once speed begins to decrease.
If trying to improve strength
endurance, continue even at low
speed until muscle failure.

Technique #220 S
Perceived effort
REST PERIOD 15RM
HOW DOES IT WORK?

Effect on Do 30 reps with your 15RM. You will need to break up your set with pauses of 5-10
hypertrophy seconds (rack the bar during the pauses). If your goal is hypertrophy, try using this
technique at the end of your workout.

and power → This technique increases the volume of work while maintaining a higher in-
tensity load than with a true 30RM. The minibreaks allow blood to enter the
muscles (reactive hyperemia), causing internal muscle pressure that can lead
Effect on muscular to hypertrophy gains.
endurance → The combined fatigue of both slow- and fast-twitch muscle fibers is very effec-
tive for training muscles that are composed equally of both (e.g., quadriceps).

→ This is a very intense technique similar to the breathing squat (technique #131),
so a minimum of 6 months of training experience is necessary.
Accumulation
Rest between
per set
of sets per
exercise
of exercises per
muscle group
sets
65% 30 3-5 1-3 1-2 minutes
Trainer
Tips
Rest Rest
I often use this technique to 5-10 5-10
15 reps Max Max
work the calves with a rest of seconds seconds
at 65% reps reps
2-3 seconds at the end of the
eccentric phase to release the
elastic energy accumulated in Rest
the Achilles tendon. This will give Up to 5-10
etc. Max
30 reps seconds
you better results! reps
total

Technique #221 S
Perceived effort
TABATA METHOD
HOW DOES IT WORK?

Effect on This technique consists of using the Tabata concept for cardiovascular training,
hypertrophy but with muscular exercises. Tabata intervals use a 2:1 work-to-rest ratio, typically
comprising 20 seconds of effort and 10 seconds of rest per rep accomplished over
8 reps, for a total duration of 4 minutes. The goal in this workout is to increase the
Effect on strength number of total reps completed in 4 minutes or to increase the load used. A good
and power start would be to find a load that allows you to complete the first six 20-second
reps but causes difficulty completing reps 7 and 8.

endurance → It improves muscular endurance.
→ It allows you to burn more fat mass.
→ It increases muscle capillarization (i.e., the number of blood vessels that supply
Experience required your muscles).
DISADVANTAGES
method
Rest between
sets
20 (effort) +
40% 1-3 1-2 1-2 minutes
Trainer 10 (rest) × 8
Tips
This technique was invented by
EXAMPLE OF FULL-BODY TABATA WORKOUT*
a Japanese researcher, Dr. Izumi
Tabata, who was looking for a Exercises Reps Duration of effort Rest
Dumbbell thruster 8 20 seconds 10 seconds
better way to train speed skating
Deadlift 8 20 seconds 10 seconds
team athletes. He found that
Leg press 8 20 seconds 10 seconds
athletes who completed eight Walking lunge 8 20 seconds 10 seconds
20-second intervals of effort Bench press 8 20 seconds 10 seconds
with 10 seconds rest increased Bent-over barbell row 8 20 seconds 10 seconds
their aerobic and anaerobic Dumbbell lateral raise 8 20 seconds 10 seconds
capacities.21,22 Bicycle crunch 8 20 seconds 10 seconds
*After each exercise (1 set = 8 × [20 + 10]), take 1-2 minutes of rest before going to the next exercise.

Technique #222 S
Perceived effort
POWERWALKING
HOW DOES IT WORK?

Effect on This technique involves pulling a sled with a harness or attached to your training
hypertrophy belt for several minutes. An optimal starting load should be 10 kg for women and
20 kg for men. Ideally, for very long distances, you should split your training into
intervals. For example, a person training for 5 or 10 kilometers could walk the sled
Effect on strength nonstop for 20-40 minutes. However, a person who completes a half-marathon
and power in 90 minutes should complete three 30-minute intervals with a recovery time
between intervals that allows the heart rate to drop below 75% of maximum heart
rate (HRmax), then gradually increase the duration of effort to 45, 60, and even
Effect on muscular 90 minutes without stopping.
endurance
ADVANTAGES
→ This technique improves muscular endurance for long-distance running events.
Experience required
DISADVANTAGES
→ It requires access to a turf area (indoor training) or flat lawn and a sled.
Accumulation
Target heart
per set
of sets per
exercise
of exercises per
muscle group
rate
10-50 kg 1-6 1 N/A <75% HRmax
Trainer
Tips
Powerwalking can also be used by 60- to 800-meter sprinters. For sprints of less
When you do powerwalking, take
than 200 meters, run the same duration as your race, but with more weight on
vigorous strides, emphasizing
the sled (you can even use a load beyond 50 kg). For 400- and 800-meter sprints,
heel-to-toe contact while leaning
slightly forward. Ideally use a try to complete half the distance with a load in the same amount of time as your
flat surface. You can apply this planned event (e.g., run 400 meters with a 30 kg load in the same amount of time
technique up to 3 times per as 800 meters without a load). For powerwalking 200-800 meters, women should
week. use a 20 kg sled and men should use 30-50 kg.

CHAPTER 9
FLEXIBILITY
TRAINING

TRAINING PROGRAM
+ Intensity: None or partner
pressure only
+ Duration of repetition:
<2-60 seconds
+ Sets per exercise: 1-5

No restriction
FLEXIBILITY TRAINING 275

#9 FLEXIBILITY
TRAINING
The development of flexibility is essential to obtain an There are many benefits to stretching. It reduces mus-
adequate range of motion, both for the athlete (according cle tension, stretches shortened muscles, and can be
to the needs of his sport) and for the individual who wishes easily individualized and practiced anywhere. Ideally,
to maintain ease of activities of daily life. In general, we you should stretch after 5 minutes of warming up to help
will need to stretch in different ways in order to improve the muscle components (e.g., actin and myosin) move
range of motion, reduce muscle tension, and increase more smoothly. Consider hot honey versus cold honey
the extensibility of connective tissues in muscles and in a syringe: Which will move more easily? It’s a similar
joints. However, several factors can influence flexibility, concept to your muscles; warm them up before starting
including the following: a muscular effort or stretching. Thereafter, increase the
intensity of the stretch gradually without jerking and
→ Muscle tension hold the position for at least 10 seconds (otherwise the
→ Hormones myotatic stretch reflex will not be inhibited). Stretching
→ Pelvic structure should be done with regular, deep, and calm breathing.
→ Obesity
→ Joint limitations The Impact of the Nervous System on Flexibility
→ Postural misalignment (e.g., scoliosis) The nervous system plays a protective role through three
→ Elasticity of connective tissues (or lack thereof) main mechanisms: the myotatic reflex, the reverse myo-
→ Length of tendons and ligaments tatic reflex, and reciprocal inhibition. First, the myotatic
→ Inflammation reflex is a mechanism that protects the joints by sending
→ Muscle mass a muscle contraction in the muscle subjected to a rapid
→ Temperature stretch. The knee jerk test (when the doctor taps your knee
→ Age with a hammer and you extend it) reflects this mode of
→ Fear action. Inside a muscle, there are specialized fibers called
→ Pain tolerance muscle spindles that govern this mechanism. During a
→ Training level sudden stretch, they contract to protect the joint from

potential injury. This is the contraction you feel when you Improving flexibility takes time. You will be asking your
begin your static stretch. After a few seconds, the nervous body to both reduce the intensity of your nervous system’s
system will relax and disengage the contraction of muscle protective mechanisms and to increase the number of
spindles, suddenly giving you more range of motion. sarcomeres (small muscle units) in series to increase the
length of your muscle fibers. And unfortunately, if you stop
Second, the reverse myotatic reflex involves elements stretching for a few weeks, you will lose some of these
within the tendon called Golgi tendon organs. These achievements. Rigor and consistency are therefore essential
mechanoreceptors analyze the tension in the tendon and, in order to continue improving your flexibility. To achieve
when it becomes too great, send a signal to the spinal cord this, do not tell yourself that you will do your stretches at
to stop the muscle contraction, thus avoiding excessive home, because very few of us actually do it. Also, do not
tension and potential tearing of the tendon. We will try to do your stretches (apart from joint mobilization) at the
activate this reflex in order to obtain greater amplitude of start of your workout, which may affect your performance
movement using various proprioceptive neuromuscular in terms of strength and power. Therefore, the best times
facilitation (PNF) techniques in this chapter. to stretch are at the end of the workout (once the body is
warm) or during rest periods between sets. Personally, I
The third mechanism, reciprocal inhibition, is very prefer the latter option because it doesn’t lengthen my
simple. When a muscle contracts, your brain decreases workouts; however, it may be difficult to find adequate
the contraction of the opposing muscle to facilitate the space to stretch near your weight training equipment.
movement. For example, when you contract your biceps,
your brain will inhibit your triceps to promote elbow In the beginning, you will see substantial gains with 2-3
movement. Therefore, if you are attempting to stretch stretching sessions a week. However, the more time goes
your hamstrings, contracting your quadriceps will help by, the smaller the change in your range of motion will be.
you achieve a greater range of motion by decreasing the To see further progress, you will have to increase the fre-
contraction in your hamstrings. quency of your flexibility sessions per week (e.g., stretching

5 days a week instead of 3) and per day (e.g., stretching in
the morning and evening instead of morning only). The
techniques in this chapter will help you design each of
your sessions. Vary the techniques with each session to
find the ones that work best for you. In general, and as you
will see in the following prescription tables, training your
flexibility requires 3-5 sets of 10-15 repetitions, with each
repetition lasting between 10 and 60 seconds. One of the
reasons many people quickly become demotivated from
doing flexibility exercises is that we don’t see results from
stretching just 30 seconds per muscle after our workouts.
The volume is actually too low. Instead, complete, for
example, 3 sets of 15 reps (10 seconds) for each leg. This
will then total a session of 900 seconds, or 15 minutes.
You must take the time to stretch like you take the time
to train. You will get many benefits from it!

Technique #223 S
Perceived effort
PASSIVE STATIC STRETCHING
HOW DOES IT WORK?

Effect on passive This technique consists of performing a stretch while maintaining an isometric
flexibility position at the end of the movement for an extended period. The desired position
can be achieved with a partner, a device, the contraction of muscles surrounding
the mobilized joint, or gravity. Because it uses slow movement, the stretch reflex
Effect on active will not be involved—unlike, for example, ballistic stretching (technique #227).
flexibility
ADVANTAGES
→ It is ideal to integrate at the end of training for a return to calm or during rest
Effect on muscular periods during the training session.
endurance → It increases flexibility with maximum control over movement and minimal or
no joint velocity.

→ It does not strengthen the agonist muscles so that the joint can actively reach
the new range of motion.
With
partner PRESCRIPTION TABLE
Without Duration Number
Rest between Number of sets
partner Load of each
repetition
of repetitions
per set
repetitions per exercise
None 10-60 seconds 10-15 10-30 seconds 3-5
Trainer
Tips
Reserve stretching exercises
for the end of training or for
rest days. Several studies have
shown that stretching the muscle
groups that will be worked during
the session actually decreases
their muscular capacity in terms
of strength and power.13,16

Technique #224 S
Perceived effort
ACTIVE STATIC STRETCHING
HOW DOES IT WORK?

Effect on passive This method consists of performing a stretch with only the use of your agonist
flexibility muscles without assistance or ballistic movement. For example, if you want to
stretch your hamstrings, you lie on the floor and contract your quadriceps (agonist
muscle for the movement you will do, a hip flexion). You then hold the position
Effect on active for several seconds.
flexibility
ADVANTAGES
→ It strengthens the weak agonist muscles that oppose the tense muscles to be
Effect on muscular stretched.
endurance → It is useful for sports such as ballet or dance for which positions in large ranges
of motion must be maintained for several seconds.

→ It does not continually improve passive flexibility and therefore does not
contribute to improving range of motion.
With
repetition
of repetitions
per set
None 10-60 seconds 10-15 10-30 seconds 3-5
Trainer Hold the position with your muscles

Tips
This type of stretch is very
simple to perform, but usually
requires a surface conducive
to maintaining balance. If you
need additional balance, place
your hand on a chair or a wall to
position yourself properly and
continue the exercise.

Technique #225 S
Perceived effort
ASSISTED ACTIVE STATIC
STRETCHING
Effect on passive HOW DOES IT WORK?
flexibility This method involves performing an active static stretch. When the limit of active
flexibility is reached, the rest of passive flexibility is accomplished by a partner.
Effect on active ADVANTAGES

flexibility → It strengthens the weak agonist muscles that oppose the tense muscles to be
stretched.
→ It is useful for sports such as ballet or dance for which positions in large ranges
Effect on muscular of motion must be maintained for several seconds.
endurance
DISADVANTAGES
Experience required
PRESCRIPTION TABLE
Duration Number
With Load of each of repetitions
partner repetition per set
Without None 10-60 seconds 10-15 10-30 seconds 3-5

partner
Trainer
Tips
As with active static stretching
(technique #224), you may need
support, particularly because a
partner will exert pressure on
you in this technique, risking
tipping you over. A wall or a
weight machine will suffice.
Reach your active Use the help of a partner to complete

flexibility the rest of the range of motion

Technique #226 S
Perceived effort
ISOLATED ACTIVE STRETCHING
HOW DOES IT WORK?

Effect on passive This method, also called the Mattes method after its developer Aaron L. Mattes,27
flexibility is believed to improve active and passive flexibility.35 Other authors deem the
Mattes method a good way to improve range of motion,33 but don’t consider it the
most effective method for gaining flexibility. It consists of the following process:
Effect on active 1. Target one muscle at a time.
flexibility 2. Contract the opposing muscle (agonist) to relax the muscle you are stretching.
3. Stretch the muscle quickly and hold the stretch for a maximum of 2 seconds.
4. Release the stretch before the muscle causes a protective contraction and
Effect on muscular return to the initial position.
endurance 5. Repeat the stretch 8-10 times, always going 1-4 degrees beyond the previous
movement.

→ It uses reciprocal inhibition to obtain gains in range of motion.
With DISADVANTAGES
partner → It is difficult to quantify the 1-4 degrees subjectively on certain exercises.
Without
Duration Number
Load of each of repetitions
repetition per set
Trainer None <2 seconds 8-10 5-10 seconds 1
Tips
To get the most out of this
The following is an example of
technique, try it with a partner.
At each repetition, your partner
how to safely stretch the triceps
will help you to gain 1-4 degrees using isolated active stretching:
beyond the previous movement → Contract your biceps while
by pushing or pulling a little bit. stretching your triceps (pro-
motes reciprocal inhibition).
→ Raise and lower your shoul-
der 8-10 times, going a little
farther each time (decreases
the intensity of the myotatic
reflex).

Technique #227 S
Perceived effort
BALLISTIC STRETCHING
HOW DOES IT WORK?

Effect on passive This method involves performing a flexibility exercise using a swing or bounce in
flexibility motion. In a ballistic stretch, there is no time when you should hold the position
statically. Leg swings from front to back or from right to left are examples of
ballistic stretches.
Effect on active
flexibility ADVANTAGES
→ It helps to develop active (dynamic) flexibility.
→ It increases the stretch reflex.25
Effect on muscular → Ballistic stretching is less monotonous than static stretching.
endurance
DISADVANTAGES
→ There is a risk of injury if you bounce or swing too far for your individual ability
Experience required (see Trainer Tips for a safe progression).
PRESCRIPTION TABLE
With
Duration Number
partner Load of each of repetitions
repetition per set
Without
partner None <2 seconds 8-10 <2 seconds 2-4
Trainer
Tips
Zachazewski recommends
ballistic stretching presented
in a certain order within his
progressive velocity flexibility
program.36 After a warm-up,
you will do static stretches;
then slow, low range-of-motion
ballistic stretches; then slow,
full range-of-motion ballistic
stretches; then fast, low range-
of-motion ballistic stretches; and
finally fast ballistic stretches at
full range of motion.

Technique #228 S
Perceived effort
PROPRIOCEPTIVE
NEUROMUSCULAR
FACILITATION (PNF)
Effect on passive
flexibility HOW DOES IT WORK?
Proprioceptive neuromuscular facilitation (PNF) is a method that promotes
or inhibits neuromuscular mechanisms by stimulating proprioceptors. It was
Effect on active developed in the late 1940s by neurologist Herman Kabat to treat his patients
flexibility with neurological disorders. It involves the three mechanisms explained at the
beginning of this chapter (the myotatic reflex, the reverse myotatic reflex, and
reciprocal inhibition). This and the following 9 techniques exploit one or more of
Effect on muscular these mechanisms to potentiate gains in flexibility. You will contract either your
endurance agonist muscle or your antagonist muscle to create a lower contraction in the
muscle that you want to stretch.

→ It is one of the best ways to improve passive flexibility.
→ Muscle contractions increase intramuscular temperature and decrease muscle
With stiffness.
partner
Without DISADVANTAGES
partner → It usually requires a training partner to exert pressure, either to achieve a greater
amplitude or against which we will have to resist with a voluntary contraction.
PRESCRIPTION TABLE
Trainer Duration Number
Tips Load of each
repetition
of repetitions
per set
Be careful to not perform the None or

Valsalva maneuver while using produced by 10-60 seconds 10-15 None 3-5
the partner
PNF techniques—that is, to hold
your breath while bearing down,
potentially causing a dangerous
rise in blood pressure. Try to
exhale while stretching in order
to avoid this phenomenon.

Technique #229 S
Perceived effort
PNF, RHYTHMIC INITIATION
HOW DOES IT WORK?

Effect on passive This PNF method consists of the following steps:
flexibility 1. Passively stretch the antagonist (e.g., hamstrings).
2. Contract the agonist (e.g., quadriceps) with a little help (e.g., the partner helps
lift the leg).
Effect on active 3. Contract the agonist without help.
flexibility 4. Contract the agonist with resistance (e.g., the partner pushes on the knee slightly).
5. Start the cycle again.

endurance → It improves the ability to initiate movement.
→ It improves coordination and sense of movement.
→ It helps with relaxation.
Experience required
DISADVANTAGES
With
repetition per set
None or
produced by 20-60 seconds 10-15 None 3-5
the partner
Trainer
Tips
Passively stretch the targeted Dotted line:
muscle for 20-30 seconds. Then
2, 3, 4 Passive flexibility
perform a contraction of the
opposite muscle for 3 seconds
Black line:
with the help of your partner, Isometric contraction
followed by 3 seconds without
help, then 3 seconds with
additional pressure. Repeat
10-15 times.

Technique #230 S
Perceived effort
PNF, SLOW REVERSAL
HOW DOES IT WORK?

flexibility 1. Contract the antagonist (e.g., hamstrings) with a joint movement (e.g., hip
extension).
2. Contract the agonist (e.g., quadriceps) with a joint movement (e.g., hip flexion).
Effect on active
flexibility ADVANTAGES
→ It develops strength of the agonist muscles in a better range of motion than
PNF, rhythmic initiation (technique #229).
Effect on muscular → It facilitates the reciprocal inhibition of antagonistic muscles.
endurance → It develops the strength of antagonistic muscles.
DISADVANTAGES
Experience required → It requires a partner.
PRESCRIPTION TABLE
With
Duration Number
repetition per set
Without
partner None 6-10 seconds 10-15 None 3-5
Trainer
Tips Red line:
Contract the muscle you want to 2 Isotonic contraction
stretch for 3-5 seconds with a
slight joint movement (resisted
by a partner), then release to
contract the opposite muscle
for the same duration, but with
slightly greater amplitude (not
resisted by a partner). Alternate
these two contractions 10-15
1
times, trying to bring the joint a
little farther each time.

Technique #231 S
Perceived effort
PNF, SLOW REVERSAL–HOLD
HOW DOES IT WORK?

extension).
2. Hold the antagonist contraction isometrically.
Effect on active 3. Contract the agonist (e.g., quadriceps) with a joint movement (e.g., hip flexion).
flexibility 4. Hold the agonist contraction isometrically.

endurance → It develops strength of the agonist muscles in a better range of motion than
PNF, rhythmic initiation (technique #229).
→ It facilitates the reciprocal inhibition of antagonistic muscles.
Experience required → It develops the strength of antagonistic muscles.
DISADVANTAGES
With → It requires a partner.
partner
Without PRESCRIPTION TABLE
partner Duration Number
repetition per set
None 12-20 seconds 10-15 None 3-5

Trainer
Tips
Contract the muscle you want to 3 4
stretch for 3-5 seconds (resisted
Black line:
by a partner), hold the position
Isometric contraction
in tension for 3-5 seconds, then
release to contract its opposite
muscle for the same duration Red line:
Isotonic contraction
with the isometric phase.
Alternate these 4 contractions
10-15 times, trying to bring
the joint a little farther each
time. The partner increases
1 2
the amplitude of the stretch
when the opposite muscle is
contracted.

Technique #232 S
Perceived effort
PNF, RHYTHMIC STABILIZATION
HOW DOES IT WORK?

Effect on passive This PNF method consists of the following alternating isometric contractions of
flexibility agonists and antagonists:
1. Contract the agonist (e.g., quadriceps) without joint movement.
2. Contract the antagonist (e.g., hamstrings) without joint movement.
Effect on active 3. Alternate these steps by gradually increasing the strength of your contractions
flexibility while increasing the range of motion achieved.
ADVANTAGES
Effect on muscular → This technique improves passive and active flexibility.
endurance → It improves stability and balance.
→ It improves local circulation and helps relaxation.

With PRESCRIPTION TABLE

partner
Duration Number
Without repetition per set
partner
Trainer
Tips
Black line:
Contract the opposite muscle
1 Isometric contraction
to the one you want to stretch
for 3-5 seconds (resisted by
a partner), then release and
contract the muscle you want to
stretch for the same duration.
Alternate these contractions 10-
15 times, trying to bring the joint
a little farther each time.
2

Technique #233 S
Perceived effort
PNF, CONTRACT–RELAX
HOW DOES IT WORK?

Effect on passive This PNF method consists of executing a maximum contraction of the antagonist
flexibility muscle (e.g., hamstrings) against resistance (produced by a partner) at the limit
of your range of motion, followed by a period of rest. Subsequently, your partner
then brings the limb (e.g., the leg) passively through a greater range of motion
Effect on active until a new limit is reached.
extension) for 3-5 seconds.
2. Relax the muscle.
Effect on muscular 3. Passively stretch the antagonist muscle (e.g., hamstrings) for 15-30 seconds.
endurance
ADVANTAGES
→ This technique improves passive range of motion.
Experience required
DISADVANTAGES
With → It carries a greater risk of injury than static stretching due to increased tension
partner in the muscle (maximum contraction).
Without
Duration Number
repetition per set
Trainer None 18-35 seconds 10-15 None 3-5

Tips
You can use a similar PNF
technique called CRAC (contract, 3
relax, agonist contraction), which
consists of performing the same Dotted line:
Passive flexibility
sequence. However, during
the final stretching phase, the
agonist muscle (e.g., quadriceps) Red line:
is contracted for 3-5 seconds.
2
Passive
relaxation
1

Technique #234 S
Perceived effort
PNF, HOLD–RELAX
HOW DOES IT WORK?

Effect on passive This PNF method consists of executing an isometric contraction of the antagonist
flexibility muscle (e.g., hamstrings) against resistance (produced by a partner) at the limit of
your range of motion, followed by a period of rest. Next, you contract the agonist
muscle (e.g., quadriceps) against a weak resistance (produced by the partner)
Effect on active with greater amplitude until the new limit is reached.
extension) for 3-5 seconds.
2. Relax the muscle.
Effect on muscular 3. Contract the agonist (e.g., quadriceps) with a joint movement (e.g., hip flexion)
endurance for 3-5 seconds.
ADVANTAGES
Experience required → This technique is effective when the range of motion is decreased because one
of the muscles on either side of a joint is tight.
With DISADVANTAGES
partner → It requires a partner.
Without
Duration Number
repetition per set
Trainer None 6-10 seconds 10-15 None 3-5
Tips
This technique is similar to the 3
CRAC (contract, relax, agonist Black line:
contraction) technique, which Isometric contraction
is a variant of PNF, contract–
relax (technique #233), except Red line:
that the first step is an isotonic Isotonic contraction
contraction instead of isometric.
1
Passive
relaxation

Technique #235 S
Perceived effort
PNF, SLOW REVERSAL–
HOLD–RELAX
Effect on passive HOW DOES IT WORK?
flexibility This PNF method consists of the following steps:
1. Contract the antagonist (e.g., hamstrings) with a joint movement (e.g., hip
extension).
Effect on active 2. Hold the antagonist contraction isometrically.
flexibility 3. Relax the muscle.
4. Contract the agonist (e.g., quadriceps) with a joint movement (e.g., hip flexion).
Effect on muscular
→ This technique develops strength in antagonistic muscles.

With PRESCRIPTION TABLE

partner
Duration Number
Without repetition per set
partner
Trainer
Tips 4
Black line:
As in all PNF techniques, the Isometric contraction
isometric contraction, relaxation,
and isotonic contraction phases
Red line:
should last 3-5 seconds each.
Count out loud to make sure you
are keeping correct time.
3
Passive
relaxation
1 2

Technique #236 S
Perceived effort
PNF, AGONISTIC REVERSAL
HOW DOES IT WORK?

flexibility 1. Contract the agonist (e.g., quadriceps) with a joint movement (e.g., hip flexion)
until the end of the concentric range.
2. Execute a slow and controlled eccentric contraction (e.g., without or with
Effect on active pressure from the partner in hip extension).
flexibility 3. Relax the muscle halfway (e.g., place the foot on the partner, but do not have
the partner stretch the hamstrings at this point).
4. Execute another slow and controlled eccentric contraction.
Effect on muscular 5. Start the cycle again.
endurance
ADVANTAGES
→ This technique improves the muscle strength of the agonist at the end of the
Experience required concentric movement, which is beneficial for active flexibility.
DISADVANTAGES
With → It requires a partner.
partner
Without PRESCRIPTION TABLE
partner Duration Number
repetition per set
Trainer
Tips
This technique involves eccentric 1 2
contractions. You can start by Red line:

4
moving your joint in the opposite Isotonic contraction
direction to improve the strength
and endurance of your agonist
muscles in this range. Thereafter,
you can ask your partner to
apply slight resistance.
3
Passive
relaxation

Technique #237 S
Perceived effort
PNF, REPEATED CONTRACTIONS
HOW DOES IT WORK?

extension) for 3-5 seconds while your partner provides resistance for this
concentric phase.
Effect on active 2. Contract the agonist (e.g., quadriceps) with a joint movement (e.g., hip flexion)
flexibility until the end range for 3-5 seconds (without partner).
3. Hold the position isometrically for 3-5 seconds.
Effect on muscular
→ This technique helps develop muscle strength and endurance with concentric
and isometric contractions.
Experience required
DISADVANTAGES
With
repetition
of repetitions
per set
Trainer
Tips 2 3
This type of PNF technique Black line:

is pretty simple and easy to Isometric contraction
use. For more information
on stretching adaptations, I Red line:
recommend Science of Flexibility Isotonic contraction
by Michael J. Alter (Human
Kinetics).

CHAPTER 10
TRAINING
PROGRAM
EXAMPLES

TRAINING PROGRAMS
+ Program #1: Muscular Hypertrophy
in 3 Sessions

in 4 Sessions

in 4 Sessions (HSS-100)
+ Program #4: Muscular Strength

in 4 Sessions (Intermediate)
+ Program #5: Muscular Strength

in 4 Sessions (Advanced)
+ Program #6: Muscular Power

in 4 Sessions
+ Program #7: Fat Loss in 3 Sessions
+ Program #8: Fat Loss in 4 Sessions
TRAINING PROGRAM EXAMPLES 295

#10 PROGRAM #1
MUSCULAR HYPERTROPHY IN 3 SESSIONS
The techniques used in this program are the 4 × 10 per minute (#110), double
contraction (#108), agonist superset (#71), and dropset (#74). If an exercise
doesn’t have a number in parentheses, do it with the classic tempo of 3-0-1-0.
Perform exercises labeled with the same letter as supersets.
DAY 1: Chest, shoulders, triceps DAY 2: Quadriceps, hamstrings, adductors
Exercises Sets Reps Rest Exercises Sets Reps Rest
A Barbell bench press (#110) 4 10 1 min A Hack squat (#110) 4 10 1 min
B1 Dumbbell bench press (#108) 3 8-10 0 min B1 Leg extension (#108) 3 8-10 0 min
B2 Standing pulley cross-over 3 8-10 2 min B2 Dumbbell walking lunge 3 8-10 per leg 2 min
C Chest press (#74) 3 8-10 + 8-10 2 min C Leg press (#74) 3 8-10 + 8-10 2 min
D1 Dumbbell lateral raise (#108) 4 8-10 0 min D Seated leg curl (#110) 4 10 1 min
D2 Seated dumbbell shoulder press 4 8-10 2 min E1 Lying leg curl (#108) 4 8-10 0 min
Overhead dumbbell triceps

E1 4 8-10 0 min E2 Dumbbell Romanian deadlift 4 8-10 2 min
extension (#108)
E2 Triceps push-down (#71) 4 8-10 2 min F Hip adductor machine (#74) 4 8-10 + 8-10 2 min
DAY 3: Back, upper back, biceps

A Assisted pull-up machine (#110) 4 10 1 min
B1 Seated cable row (#108) 3 8-10 0 min
B2 Bent-over dumbbell row 3 8-10 2 min
T-bar row machine, neutral grip

C 3 8-10 + 8-10 2 min
(#74)
Seated cable row to chest

D1 4 8-10 0 min
(#108)
D2 Dumbbell rear delt fly 4 8-10 2 min
E1 Standing barbell curl (#108) 4 8-10 0 min
E2 Dumbbell hammer curl 4 8-10 2 min

MUSCULAR HYPERTROPHY IN 4 SESSIONS
PROGRAM #2 The techniques used in this program are the maximal duration isometric (#164), plyome-
trics with or without load (#184), agonist superset (#71), and super slow reps 10-4 (#103). If
an exercise doesn’t have a number in parentheses, do it with the classic tempo of 3-0-1-0.
Perform exercises labeled with the same letter as supersets. If a fifth session is desired,
add a day that includes work on the glutes and latissimus dorsi.
DAY 1: Chest, biceps DAY 2: Quadriceps, hamstrings
2-10 s per 2-10 s per

A1 Barbell bench press (#164) 4 1 min A1 Leg press (#164) 4 1 min
position* position*
A2 Dumbbell bench press 4 6-8 2 min A2 Back squat 4 6-8 2 min
B1 Clap push-ups (#184) 3 8-10 (fast) 0 min Depth jump between boxes
B1 3 8-10 (fast) 0 min
(#184)
B2 Pec deck machine (#103) 3 4-5 2 min

B2 Front squat (#103) 3 4-5 2 min
2-10 s per
C1 Standing barbell curl (#164) 4 1 min 2-10 s per
position* C1 Lying leg curl (#164) 4 1 min
position*
C2 Dumbbell hammer curl 4 6-8 2 min

C2 Barbell Romanian deadlift 4 6-8 2 min
Explosive standing curl with

D1 3 8-10 (fast) 0 min Explosive alternating lying 8-10 per leg
band (moderate tension) (#184) D1 3 0 min
single-leg curl (#184) (fast)
Barbell pronated Scott curl
D2 3 4-5 2 min D2 Good morning (#103) 3 4-5 2 min
(#103)
DAY 3: Shoulders, triceps DAY 4: Upper back, back, abdominals

30-degree incline dumbbell 2-10 s per Chest-supported T-bar row to 2-10 s per
A1 4 1 min A1 4 1 min
bench press (#164) position* chest (#164) position*
A2 Dumbbell lateral raise 4 6-8 2 min A2 Dumbbell rear delt fly 4 6-8 2 min
One-arm dumbbell shoulder 8-10 per arm Explosive pronated inverted row,
B1 3 0 min 8-10 (fast)
press (#184) (fast) B1 alternating wide and close grip 3 0 min
total
(#184)
B2 Upright barbell row (#103) 3 4-5 2 min
Seated cable row to chest
B2 3 4-5 2 min
(#103)
2-10 s per
C1 Triceps push-down (#164) 4 1 min
position*
2-10 s per
C1 Kneeling cable crunch (#164) 4 1 min
position*
C2 Lying barbell triceps extension 4 6-8 2 min
C2 Reverse crunch 4 6-8 2 min
Explosive push-up, alternating 8-10 (fast)
D1 3 0 min
close and wide grip (#184) total
D1 V sit-up (#184) 3 8-10 (fast) 0 min
D2 Rope triceps push-down (#103) 3 4-5 2 min
D2 Roman chair leg raise (#103) 3 4-5 2 min
*The 2 positions for the maximal duration isometric are generally at the beginning and halfway through the movement.

#10 PROGRAM #3
MUSCULAR HYPERTROPHY IN 4 SESSIONS (HSS-100)
The technique used in this program is the HSS-100 (#161). The heavy technique
(H) used is grouping (#33) and the special technique used is uniangular triset
(#89). If an exercise doesn’t have a number in parentheses, do it with the classic
tempo of 3-0-1-0. Perform exercises labeled with the same letter as supersets.
DAY 1: Chest, biceps DAY 2: Quadriceps, hamstrings
A Chest press (#33) 3 4 + 1 + 1* 3 min A Back squat (#33) 3 4 + 1 + 1* 3 min
30-degree incline dumbbell One-leg squat, back on Swiss

B1 3 8-10 0 min B1 3 8-10 per leg 0 min
bench press ball
Single-leg extension (superset
B2 Pec deck machine 3 8-10 2 min B2 3 8-10 per leg 2 min
on each leg)
Barbell bench press (close, Hack squat (low-half, complete,
C 3 5+5+5 2 min C 3 5+5+5 2 min
medium, wide grip) (#89) high-half) (#89)
Push-up with hands on bench
D 1 100 2 min D Leg press (#214) 1 100 2 min
(#214)
Standing one-leg curl on 4 + 1 + 1*
E Standing barbell curl (#33) 3 4 + 1 + 1* 3 min E 3 3 min
machine (#33) per leg
F1 Chin-up 3 8-10 0 min F1 Seated leg curl 3 8-10 0 min
F2 Dumbbell hammer curl 3 8-10 2 min F2 Back extension 3 8-10 2 min
Standing barbell curl (close, Lying leg curl (internal rotation,

G 3 5+5+5 2 min G 3 5+5+5 2 min
medium, wide grip) (#89) external rotation, neutral) (#89)
H Curl machine (#214) 1 100 2 min Standing calf with machine

H 1 100 2 min
(#214)
DAY 3: Shoulders, triceps DAY 4: Back, abdominals

One-arm lateral raise on low 4 + 1 + 1*
A 3 3 min A Bent-over barbell row 3 4 + 1 + 1* 3 min
pulley (#33) per arm
B1 Lateral machine raise 3 8-10 0 min B1 Pull-up neutral grip 3 8-10 0 min
B2 Standing barbell military press 3 8-10 2 min B2 Dumbbell chest-supported row 3 8-10 2 min
Upright barbell row (close, Lat pull-down (close, medium,

C 3 5+5+5 2 min C 3 5+5+5 2 min
medium, wide grip) (#89) wide grip) (#89)
D Dumbbell lateral raise (#214) 1 100 2 min D Seated cable row (#214) 1 100 2 min
Barbell close-grip bench press E Kneeling cable crunch (#33) 3 4 + 1 + 1* 3 min

E 3 4 + 1 + 1* 3 min
(#33)
F1 Supinated triceps push-down 3 8-10 0 min F1 Ab slide 3 8-10 0 min
Lying supinated EZ-bar 8-10 per

F2 3 8-10 2 min F2 Bicycle crunch 3 2 min
extension side
Dumbbell triceps extension Roman chair leg raise (low-half,

G 3 5+5+5 2 min G 3 5+5+5 2 min
(overhead, incline, flat) (#89) complete, high-half) (#89)
Pronated triceps push-down, Crunch (touch knees with

H 1 100 2 min H 1 100 2 min
V bar (#214) fingers) (#214)
*Rest for 10 seconds between each group of reps.

MUSCULAR STRENGTH IN 4 SESSIONS (INTERMEDIATE)
PROGRAM #4 The techniques used in this program are the overload in big waves (#111) adapted for
muscle strength and progression over the weeks, general standards 1RM-5RM (#22), and
pure concentric (#117). If an exercise doesn’t have a number in parentheses, do it with the
classic tempo of 3-0-1-0. Perform exercises labeled with the same letter as supersets.
DAY 1: Upper-body strength 1 DAY 2: Lower-body strength 1
8+6+4+8 8+6+4+8
A Barbell bench press (#111) 6 3 min A Back squat (#111) 6 3 min
+ 6 + 4* + 6 + 4*
B Dumbbell bench press (#22) 3 3-5 2 min B Leg press (#22) 3 3-5 2 min
8+6+4+8 8+6+4+8
C Seated cable row to chest (#111) 6 3 min C Lying leg curl (#111) 6 3 min
+ 6 + 4* + 6 + 4*
Dumbbell chest-supported row D Barbell hip thrust (#22) 3 3-5 2 min

D 3 3-5 2 min
to chest (#22)
E1 Good morning 5 4-6 0 min
E1 Rear delt fly machine 5 4-6 0 min
E2 Standing calf with machine 5 4-6 2 min
Dumbbell lateral raise deadstart
E2 5 4-6 2 min
on bench (#117)
DAY 3: Upper-body strength 2 DAY 4: Lower-body strength 2

A1 Barbell bench press (#22) 4 5** 1 min A1 Back squat (#22) 4 5** 1 min
Barbell bench press at 50%, lay Box squat at 50%, sit down 3
A2 4 6 2 min A2 4 6 2 min
on chest (#117) seconds on box (#117)
B Dumbbell fly 3 4-6 2 min B1 Leg extension 4 4-6 1 min
Lying barbell triceps extension B2 Hip adductor machine 4 4-6 2 min

C 3 5** 3 min
(#22)
C1 Barbell Romanian deadlift (#22) 4 5** 1 min
D1 Lat pull-down, neutral grip (#22) 4 5** 1 min
Lying leg curl, pause for 3
Lat pull-down, neutral grip at C2 4 6 2 min
D2 4 6 2 min seconds (#117)
50% (#117)
D1 Back extension 3 4-6 1 min
E Seated cable row, supinated grip 3 4-6 2 min
D2 Hip abductor machine (#22) 3 5** 2 min
F Standing barbell curl (#22) 4 5** 2 min
*Change your repetitions each week. For example, in week 1, you will do 8 + 6 + 4 + 8 + 6 + 4; in week 2, you will do 7 + 5 + 3 + 7 + 5 + 3; in week 3, you will do 6 + 4 + 2 + 6 + 4 + 2; in week 4, you will
do 5 + 3 + 1 + 5 + 3 + 1; and in week 5, you will go back to 8 + 6 + 4 + 8 + 6 + 4 to compare your strength gains.
**Change your repetitions each week. For example, in week 1, you will do 5 repetitions; in week 2, you will do 4 repetitions; in week 3, you will do 3 repetitions; in week 4, you will do 2 repetitions;
and in week 5, you will go back to 5 repetitions to compare your strength gains.

#10 PROGRAM #5
MUSCULAR STRENGTH IN 4 SESSIONS (ADVANCED)
The techniques used in this program are the functional isometric cluster (#55),
super-Pletnev (#36), and pre-post-fatigue (#87). If an exercise doesn’t have a
number in parentheses, do it with the classic tempo of 3-0-1-0.
Perform exercises labeled with the same letter as supersets.
DAY 1: Chest and biceps DAY 2: Quadriceps and hamstrings
2 per 2 per
A Barbell bench press (#55) 3 3 min A Leg press (#55) 3 3 min
position* position*
Eccentric chest press in 3-5 Eccentric single-leg press in

B1 seconds (with assistance in 3 4 0 min B1 3-5 seconds (with assistance in 3 4 0 min
concentric phase) (#36) concentric phase) (#36)
B2 Clap push-up (#36) 3 6 0 min B2 Dumbbell jump squat (#36) 3 6 0 min
Isometric push-up with elbows Isometric leg extension

B3 3 30 s 0 min B3 3 30 s 0 min
at 90 degrees (#36) (full extension) (#36)
B4 Dumbbell bench press (#36) 3 4-6 3 min B4 Walking dumbbell lunge (#36) 3 4-6 3 min
2 per 2 per
C Standing barbell curl (#55) 3 2 min C Lying leg curl (#55) 3 2 min
position* position*
D1 Barbell Scott curl (#87) 4 4-6 0 min D1 Seated leg curl (#87) 4 4-6 0 min
D2 Chin-up (#87) 4 4-6 0 min D2 Barbell Romanian deadlift (#87) 4 4-6 0 min
D3 Dumbbell hammer curl (#87) 4 4-6 3 min D3 Back extension (#87) 4 4-6 3 min
DAY 3: Shoulders and abdominals DAY 4: Back and triceps

Seated shoulder press on Smith 2 per 2 per
A 3 3 min A Lat pull-down (#55) 3 3 min
machine (#55) position* position*
Eccentric low-pulley lateral raise Eccentric pull-up in 3-5 seconds

B1 3 4 0 min
B1 in 3-5 seconds (with assistance 3 4 0 min (#36)
in concentric phase) (#36)
Bent-over explosive dumbbell
B2 3 6 0 min
Explosive barbell military press row (#36)
B2 3 6 0 min
(#36)
Seated isometric cable row
B3 3 30 s 0 min
Isometric barbell upright row (hold at stomach) (#36)
B3 3 30 s 0 min
(above navel) (#36)
Dumbbell chest-supported row
B4 3 4-6 3 min
B4 Dumbbell lateral raise (#36) 3 4-6 3 min (#36)
2 per
2 per C Triceps push-down (#55) 3 2 min
C Kneeling cable crunch (#55) 3 2 min position*
position*
Lying barbell triceps extension
D1 4 4-6 0 min
D1 Reverse crunch (#87) 4 4-6 0 min (#87)
D2 Dip (elbows out) (#87) 4 4-6 0 min

D2 Ab slide (#87) 4 4-6 0 min
Dumbbell overhead triceps
D3 4 4-6 3 min
D3 Weighted crunch on floor (#87) 4 4-6 3 min extension (#87)
*The three positions for the functional isometric cluster are at 1/4, 1/2, and 3/4 of the movements. Hold each position for 5 seconds and rest for 10 seconds before moving to the next position.

MUSCULAR POWER IN 4 SESSIONS
PROGRAM #6 The techniques used in this program are the big Kahuna (#198), variable resistance with
bands (#187), explosive static-dynamic (#182), plyometrics with or without load (#184), and
ballistic exercises (#188). If an exercise doesn’t have a number in parentheses, do it with the
classic tempo of 3-0-1-0. Perform exercises labeled with the same letter as supersets.
DAY 1: Upper-body power 1 (emphasis on strength) DAY 2: Lower-body power 1 (emphasis on strength)
A Barbell bench press (#198) 3 2 + 3 + max* 3 min A Hack squat (#198) 3 2 + 3 + max* 3 min
B Dumbbell bench press (#182) 3 6-8 2 min Back squat + jump after
B 3 6-8 2 min
3-second pause (#182)
C Lat pull-down (#198) 3 2 + 3 + max* 3 min
C Lying leg curl (#198) 3 2 + 3 + max* 3 min
Bent-over dumbbell row (hold at
D 3 6-8 2 min Barbell Romanian deadlift
mid-thigh) (#182) D 3 6-8 2 min
(pause at knee level) (#182)
E1 Lying barbell triceps extension 3 6-8 0 min
E Hip abductor machine (#198) 3 2 + 3 + max* 2 min
E2 Standing barbell curl (#182) 3 6-8 2 min
F Reverse hyper machine (#182) 3 6-8 2 min
F Kneeling cable crunch (#198) 4 2 + 3 + max* 2 min
G Seated calf machine 3 4-6 1 min
H1 Barbell Romanian deadlift 4 4-6 0 min
H2 Back extension 4 4-6 3 min
DAY 3: Upper-body power 2 (emphasis on speed) DAY 4: Lower-body power 2 (emphasis on speed)
Barbell bench press with A Hang power clean at 50% 8 2 1 min

A 8 3 1 min
superbands at 50% (#187)
Box squat with superbands at
Barbell bench press throw on B 8 2 1 min
B 5 8 1 min 50% (#187)
Smith machine at 30% (#188)
C Box jump (#184) 5 8 1 min
Bent-over barbell row at 50%
(feet on the middle of the
C 8 3 1 min Deadlift at 50% with superbands
superbands at the ends of D 8 1 1 min
the bar) (#187) (#187)
Explosive inverted row E1 Hip adductor machine 3 6-8 0 min

D alternating close and wide grip 5 8 total 1 min
(#184) E2 Standing calf with machine 3 6-8 1 min
E1 Standing landmine trunk rotation 3 6-8 per side 0 min
E2 V sit-up 3 6-8 1 min
*Maximum reps should be performed slowly (3-1-3-0 tempo) at 60%.

#10 PROGRAM #7
FAT LOSS IN 3 SESSIONS
The techniques used in this program are the antagonist superset (#72),
Tabata method (#221), and metabolic training (#207). Perform
exercises labeled with the same letter as supersets.
DAY 1: Antagonist superset and cardiovascular DAY 2: Tabata method with strength exercises
A1 Back squat (#72) 4 12-15 0 min

A Barbell hang clean (#221) 1 8** 2 min
A2 Lying leg curl (#72) 4 12-15 1 min

Dumbbell Romanian deadlift
B 1 8** 2 min
(#221)
Cardiovascular exercise in
B 2 8* 2 min
intervals
C Air squat (#221) 1 8** 2 min
C1 Barbell bench press (#72) 4 12-15 0 min
D Walking dumbbell lunge (#221) 1 8** 2 min
C2 Bent-over barbell row (#72) 4 12-15 1 min
E Dumbbell bench press (#221) 1 8** 2 min

D 2 8* 2 min
intervals
F Seated cable row (#221) 1 8** 2 min
E1 Lat pull-down (#72) 4 12-15 0 min

G Dumbbell lateral raise (#221) 1 8** 2 min
Standing dumbbell military press
E2 4 12-15 1 min
(#72)
H Dumbbell curl and press (#221) 1 8** 2 min
F 2 8* 2 min I Crunch on floor (#221) 1 8** N/A
intervals
DAY 3: Metabolic training

A1 Push-up (#207) 10 10 0 min
A2 Knees to elbows (#207) 10 10 0 min
A3 Barbell deadlift (#207) 10 10 0 min
A4 Burpee (#207) 10 10 0 min
A5 V sit-up (#207) 10 10 0 min
A6 Dumbbell thruster (#207) 10 10 0 min
A7 Jumping pull-up (#207) 10 10 0 min
*1 rep = 15 seconds of effort (run, elliptical, bike, rower) and 15 seconds of rest.
**1 rep = 20 seconds of effort and 10 seconds of rest.

FAT LOSS IN 4 SESSIONS
PROGRAM #8 The techniques used in this program are strength intervals (cardioacceleration) (#216)
and triset (#86). Perform exercises labeled with the same letter as supersets.
DAY 1: Lower-body training 1 DAY 2: Upper-body training 1
Cardiovascular exercise in Cardiovascular exercise in

A 2 10* 2 min A 2 10* 2 min
intervals intervals
12-15 per Push-up with hands on bench

B1 Bench step-up and over 3 0 min B1 5 12-15 0 min
side (#86)
12-15 per One-arm dumbbell row, knee on 12-15 per

B2 Bulgarian split squat (#216) 3 2 min** B2 5 0 min
side bench (#86) side
12-15 per B3 Dumbbell bench press (#86) 5 12-15 1 min

C1 Jump over bench 3 0 min
side
C1 Chest press 5 12-15 0 min

12-15 per
C2 Walking dumbbell lunge (#216) 3 2 min**
side
C2 Vertical press with dumbbells 5 12-15 0 min
12-15 per
D1 One-leg hip thrust on floor 3 0 min C3 Bent-over barbell row to chest 5 12-15 1 min
side
D2 Air squat (#216) 3 12-15 2 min**
DAY 3: Lower-body training 2 DAY 4: Upper-body training 2

Cardiovascular exercise in Cardiovascular exercise in

A 2 10* 2 min A 2 10* 2 min
intervals intervals
B1 Swiss ball squat (#86) 5 12-15 0 min B1 Incline dumbbell bench press 3 12-15 0 min
Hip thrust + knee flexion with Dumbbell chest-supported row

B2 5 12-15 0 min B2 3 12-15 2 min**
feet on Swiss ball (#86) (#216)
B3 Crunch on Swiss ball (#86) 5 12-15 1 min C1 Lat pull-down 3 12-15 0 min
C1 Jump squat 5 12-15 0 min C2 Barbell curl and press (#216) 3 12-15 2 min**
C2 Back extension 5 12-15 0 min D1 Crunch on floor 3 12-15 0 min
12-15 per Plank + touch the wall with your 12-15 per
C3 Wall sit + raise a foot 5 1 min D2 3 2 min**
side hand (3 support points) (#216) side
*1 rep = 30 seconds of effort (run, elliptical, bike, rower) and 30 seconds of rest.
**Because this superset is part of strength intervals (cardioacceleration) (#216), you should work on a cardio machine during the 2-minute break. After about 40-60 seconds, increase the inten-
sity for 15-20 seconds. Once all 3 sets have been completed, take a 3-minute break before moving on to the next superset.

#10 EXAMPLE OF EVOLUTION OF HYPERTROPHY TRAINING
TECHNIQUES OVER 5 YEARS
YEAR 1 YEAR 2 YEAR 3 YEAR 4 YEAR 5
P
Beginner Intermediate Advanced I Advanced II Elite
Russian complex
General standards
training; maximum Extended 5’s cluster; Mentzer cluster; stage
1 Failure set 1RM-5RM; overload in
weight 1; pure Bulgarian method 5RM-3RM
small waves
concentric
4 × 10 per minute; German volume phase German volume phase German volume phase
2 Antagonist superset
metabolic postfatigue 1; Nubret pro-set 2; speed-set training 3; tempo contrast
Agonist superset; Breathing squat;
Concentric static- Maximum contraction; Giant organic set 4;
3 hypertrophy 12RM- 1-minute intervals at
dynamic; negative reps postpotentiation the 21
10RM-8RM-6RM 85%; big Kahuna
WEEK OFF
Squat–bench–
Stage 10RM-6RM; HSS-100 Descending sets 2;
4 deadlift split; double The layer system
postactivation (S: uniangular triset) giant organic set 5
contraction
Olympic weightlifting
Overload in big waves;
Dropset; super slow Kulesza method; variations; classic Dropset cluster; depth
5 plyometrics with or
reps 5-5 grouping dropset cluster; ballistic landing
without load
isometric
Super-pump set short Maximum duration Extended 7’s; variable
Constant tension; Descending sets 1;
6 version; isometric with isometric; super slow resistance training;
burn set posing
perturbations reps 10-4 bookend training
WEEK OFF
Each program (P in the table) is for a suggested duration of 4 weeks.

YEAR 1 YEAR 2 YEAR 3 YEAR 4 YEAR 5
P
Beginner Intermediate Advanced I Advanced II Elite
Eccentric–isometric Potentiation + metabolic;
Big Kahuna progression; Antagonist cluster; super
7 Prefatigue; forced set contrast 1; continuous eccentric–concentric
holistic set; postfatigue negative reps
work at 40% contrast
Stage 6RM-10RM;
Grouping; giant organic
8 Double dropset; 5 × 5 dropset with progressive 5 × 10; giant organic set 1 Full giant organic set
set 2
reps
Pure eccentric (maximal
Internal pyramid method; 5 × 5 higher strength; and supramaximal);
Grouping; Wendler Antagonist cluster; depth
9 preactivation; short traditional exercises with maximum intensity
method jump; 2/1 technique
intervals at 60% max power isometric; drop, catch,
and lift
WEEK OFF
Hypertrophy circuit; Giant organic set 3;
Rest-pause; metabolic failure set; double explosive static-dynamic; Muscular chaos
10 Triset; metabolic training
postfatigue contraction; maximal strength intervals (for the last 4 workouts)
fatigue (2 exercises)
Partial reps with max
Iso-max eccentric; 1-minute intervals
effort; super-pump set Alternating rest-pause;
11 Maximal fatigue; 5 × 6 strength intervals at 90%; dropset with
regressive version; super 4-minute muscle
(1 exercise) progressive reps
slow eccentric reps
Double progression
Interset decreasing Metabolic training; Functional isometric
method; small-angle Heavy lifting and manual
12 loads; 2-movements mechanical dropset; cluster; super-Pletnev;
training; long intervals isometrics
technique unilateral exercises pre-post-fatigue
at 60%
WEEK OFF
Each program (P in the table) is for a suggested duration of 4 weeks.

APPENDIXES

+ #1 Determining Needs
+ #
2 Sprinting Warm-Up
+ #
3 Aerobic Treadmill Test
+ #
4 MAP Training
5 Predicted Absolute Maximum

+ #
Based on Number of Repetitions
+ #
6 Wilks Coefficient
+ #7 Prilepin Chart
+ #
8 Dropset Cluster Chart
+ #
9 Classification of Training
Techniques Based on Experience
+ #
10 Training Technique Template
APPENDIXES 307

APPENDIXES
In this section, you will find many useful tools to help → Progressive accelerations (70%, 80%, 90%, and 100%
you with your workouts and with the application of the of your maximum speed) to prepare your body to run
training techniques found in this book. Here is a brief at its maximum speed during the training session
description of each of these tools to help you make the
most of them. Appendix #3
Aerobic Treadmill Test
Appendix #1 When the shuttle test is not an option, a cardiovascular
Determining Needs test on a treadmill can be a good alternative to determine
This two-page document allows you to concretely establish more personalized guidelines for your running. In fact,
the needs of your client or your personal sport goals. You by determining your maximum aerobic speed (MAS),
may need to do research in order to properly answer all of this test will allow you to determine the running speeds
the questions—this is completely normal. The objective is to use during your training according to your cardiovas-
to establish a good working basis to ensure the develop- cular capacity (e.g., MAP training, endurance aerobic
ment of good physical qualities for the goal in question. limit, long-term aerobic endurance). You will then work
Once these components have been determined, you can according to your maximum aerobic capacity rather than
then design training programs around these components random speeds.
using techniques from this book.
Each stage of the test consists of 3 minutes of effort and
Appendix #2 3 minutes of rest at an incline of 0%. You must complete
Sprinting Warm-Up at least 4 stages for the test to be valid. If you are an ex-
The sprinting warm-up is a planned warm-up sequence perienced runner, you do not have to start at stage 1. As
designed to enhance the performance of very high-inten- a reference, the majority of runners will start the test at
sity acceleration or running sessions while minimizing the stage 4 or 5. The test chart shows speed in miles per hour
risk of injury or strain. The warm-up can last on average and in kilometers per hour for each stage, and you can
between 10 and 20 minutes before the sprint session enter your heart rate at the end of each stage for follow-up.
begins. It consists of the following, in order: If you have previously determined your estimated maxi-
→ A global body warm-up such as a run mum heart rate (e.g., 207 − [70% × age]), you will be able
→ A global mobilization of the body back and forth to estimate the approach of your final stage.
over 4 meters
→ More precise joint mobilization in a greater range of For example, if you are a good runner, you may start the
motion, always back and forth over 4 meters test at stage 5 (i.e., at 10.3 km/h). You will run for 3 mi-
→ Running drills promoting coordination and agility nutes, then take 3 minutes of rest while walking slowly.
→ Strength exercises (usually on the floor) combined with At 6 minutes you will start stage 6 (11.9 km/h) for another
straight-leg runs (for greater hamstring recruitment) 3 minutes followed by 3 minutes of rest, and so on until
308 APPENDIXES

you are no longer able to keep up. If you only complete 2 Appendix #6
minutes and 3 seconds of level 10, this would mean that Wilks Coefficient
your MAS is 15.8 METS (see the 2:00 column of stage 10). These tables show the strength coefficients based on
A MET is a metabolic equivalent corresponding to your body weight in kilograms to help you compare your level
oxygen consumption (1 MET = 3.5 ml O2/min/kg body of strength to others. It is often used in strength competi-
weight), so 15.8 METS means that your MAS (100%) is tions, including the powerlifting competitions of the CPA
15.8 km/h. Thus, if you are subsequently asked to run at (Canadian Powerlifting Association), by accounting for
90% of your MAS, the speed to be used on the treadmill the world records of the squat, bench press, and deadlift.
would therefore be 14.2 km/h (15.8 × 0.9). Don’t forget to This then avoids the biases that relative strength can
reassess your cardiovascular condition after 3 months in present. Tables for both men and women are presented
order to adjust the values as necessary because aerobic for cross-gender comparisons.
training should normally improve it.
Take, for example, two male individuals weighing 80.4 kg
and 100.1 kg, who can deadlift 200 kg and 220 kg, respectively.
Appendix #4 If we only look at brute strength, the individual weighing
MAP Training 100.1 kg wins. However, if we use the Wilks coefficient,
These tables allow you to quickly identify the speeds or is he still the winner? Let’s use the tables in appendix #6.
distances to use to complete intervals of medium, short, or → Individual weighing 80.4 kg: Strength coefficient found
very short runs based on your beep test (Léger-Boucher), in the table = 0.6806. If we multiply the coefficient by
20 m shuttle run test (Léger-Lambert), or MAS results. The the load lifted, we get 136.12 (0.6806 × 200).
tables provide speeds in kilometers per hour as well as → Individual weighing 100.1 kg: Strength coefficient found
distances in meters. in the table = 0.6083. If we multiply the coefficient by
the load lifted, we get 133.826 (0.6083 × 220).
Appendix #5
Predicted Absolute Maximum Based on Number Using the Wilks coefficient, we see that, in terms of rela-
of Repetitions tive strength, the 80.4 kg individual is stronger than the
This table will help you quickly locate a number of max 100.1 kg individual. Take note, however, that there is no
reps based on another (e.g., if you do 6 max reps with 50 perfect formula for actually comparing the relative strength
kg, you may have to use 35 kg to do 12 max reps). This between two individuals. Even the Wilks coefficient favors
table uses statistical data from a number of trainers and certain competitors and has not been updated since 1994.
the modified Berger table. The number of reps may vary
from muscle to muscle, however, because they depend Appendix #7
primarily on the muscle type and training frequency. Prilepin Chart
Alexander Prilepin created his chart after he analyzed
the training books of more than a thousand national
APPENDIXES 309

APPENDIXES
and international weightlifting champions to determine Load used to squat  = ([Body weight + load lifted] × desired
the intensity with which an athlete should train and the percentage) – body weight
number of repetitions and sets to complete per workout
without placing too much stress on the nervous system. To give you an example, an 80 kg individual who can lift
The Prilepin chart will allow you to optimize the volume 150 kg in the squat actually lifts 230 kg (rather, a little less,
of your training sessions or those of your clients. because he does not lift his calves). In order to calculate
the percentage to use, he will have to consider his body
Appendix #8 weight in the equation. Using a load of 90% without this
Dropset Cluster Chart consideration would be equivalent to using 135 kg, whe-
These tables will help you apply the dropset cluster tech- reas the more sensible load to use (taking into account
nique found in chapter 2. The version shown here is for the individual’s body weight of 80 kg) would be 127 kg
traditional barbell exercises (e.g., bench press, bent-over ([80 + 150] × 90%) – 80.
barbell row). To use these tables for the squat, you must
include your body weight in the calculation.
310 APPENDIXES

Appendix #9
Classification of Training Techniques Based on
Experience
These tables provide a directory of training techniques
based on the level of experience required.
Appendix #10
Training Technique Template
This blank template can be used to create your own train
ing techniques.
APPENDIXES 311

APPENDIX #1: DETERMINING NEEDS
Task analysis
Sport: Level: ☐ Amateur ☐ Elite ☐ Pro ☐ All
External load Internal load

(identify the mechanical constraints of the main motor actions) (identify physiological and biological reactions)
Breakdown of active time and downtime Breakdown of active time and downtime
→ Duration of discipline �� → % heart rate ��

→ % high-intensity actions �� → Lactatemia ��
→ % moderate-intensity actions �� → % of VO2 ��
→ % low-intensity actions ��
→ Duration of rest between actions ��
Additional features of the sport
��
��
��
��
��
Physical qualities required
Determine the relative importance and contribution of each of these physical qualities to the achievement of the performance.
1 = important; 2 = secondary; 3 = complementary; N/A = not applicable
Anaerobic alactic system (AAS), running (chapter 1)
→ Acceleration (e.g., football, soccer) 1 2 3 N/A
→ Maximum speed (cyclic) (e.g., 50 m sprint) 1 2 3 N/A
→ Maximum speed (acyclic) (e.g., boxing, baseball, judo) 1 2 3 N/A
→ Speed endurance (e.g., 100 m and 20 m sprint) 1 2 3 N/A
→ Acceleration with changes of direction (e.g., football) 1 2 3 N/A
Anaerobic alactic system (AAS), jumping + throwing + impulses (chapters 6 and 7)
→ Impulses (e.g., volleyball) 1 2 3 N/A
→ Starting strength (e.g., badminton, volleyball, judo) 1 2 3 N/A
→ Ability to repeat jumps (e.g., basketball, volleyball) 1 2 3 N/A
→ Ability to repeat throws, strikes (e.g., baseball, golf, tennis) 1 2 3 N/A
→ Ability to repeat impulses (upper body) (e.g., swimming, kayaking, boxing) 1 2 3 N/A
312 APPENDIXES

Physical qualities required (continued)
Determine the relative importance and contribution of each of these physical qualities to the achievement of the performance.
1 = important; 2 = secondary; 3 = complementary; N/A = not applicable
Anaerobic lactic system (ALS) (chapter 1)
→ Anaerobic lactic power (cyclic activity of 50-120 seconds) (e.g., 400 m sprint, athletics) 1 2 3 N/A
→ Anaerobic lactic power (intermittent sport) (e.g., hockey) 1 2 3 N/A
→ Anaerobic lactic capacity (cyclic activity of 50-120 seconds) (e.g., alpine skiing, FireFit) 1 2 3 N/A
→ Ability to repeat lower-body (e.g., alpine skiing, snowboarding) and upper-body (e.g., swimming, 1 2 3 N/A
rowing) impulses continuously
Aerobic system (AS) (chapter 1)
→ Maximum aerobic power (MAP), maximum aerobic speed (MAS) (cyclic activity of 2-8 minutes) 1 2 3 N/A
→ Maximum aerobic power (MAP), very short intermittent 1 2 3 N/A

(intermittent sport recovery, oxidative power)
→ Limited aerobic endurance (cyclic activity of 30-60 minutes) 1 2 3 N/A
→ Aerobic endurance 1 2 3 N/A
Muscular qualities
→ Maximal strength 1RM-5RM (absolute strength) (chapters 2, 4, and 5) 1 2 3 N/A
→ Maximal strength 6RM-12RM (hypertrophy) (chapters 3, 4, and 5) 1 2 3 N/A
→ Power-strength (chapter 6) 1 2 3 N/A
→ Power-speed (chapter 6) 1 2 3 N/A
→ Power endurance (chapter 7) 1 2 3 N/A
→ Strength endurance (chapter 8) 1 2 3 N/A
→ Range of motion (flexibility) (chapter 9) 1 2 3 N/A
Motor qualities (to be worked on by the trainer and/or by selecting exercises from the head coach)
→ Reaction time (acceleration) 1 2 3 N/A
→ Movement speed (throws, impulses) 1 2 3 N/A
→ Coordination (low plyometric, power-speed) 1 2 3 N/A
→ Agility (low plyometric, power-speed) 1 2 3 N/A
→ Mobility (e.g., cone-to-cone) 1 2 3 N/A
→ Artistic rhythm (not cyclic), cyclic rate (e.g., bike) 1 2 3 N/A
→ Spatio-temporal orientation (e.g., gymnastics, diving) 1 2 3 N/A
→ Motor balance (proprioception) 1 2 3 N/A
From K. Arseneault, The Complete Guide to Strength Training Methods (Champaign, IL: Human Kinetics, 2024).
APPENDIXES 313

APPENDIX #2: SPRINTING WARM-UP
Use before acceleration, cone-to-cone, or anaerobic lactic system (ALS) training.
400-M JOGGING
OVER 4 METERS
BACK AND FORTH: GENERAL WARM-UP
→ Walk on heels → Greek dance to the left
→ Walk on tiptoes → Greek dance to the right
→ Shuffle to the right with arm rotation → Jogging with feet in external rotation
→ Shuffle to the left with arm rotation → Backward jogging with arm rotation
→ Jogging with feet in internal rotation
OVER 4 METERS
BACK AND FORTH: JOINT MOBILIZATION (RANGE OF MOTION)
→ Walk + hip flexion → Hip flexion + hip abduction
→ Walk + stretch hamstring → Left and right hip swing
→ Walk + stretch glute (knee at opposite shoulder) → Forward and backward hip swing
→ Hamstring stretch at each step (bent forward)
OVER 4 METERS
BACK AND FORTH: RUNNING DRILLS
→ Heel-buttock, left leg only → High knees
→ Heel-buttock, right leg only → Heel-buttock in 3 parts

→ High knees, left leg only (2 steps on floor + heel-buttock)
→ High knees, right leg only → High knees in 3 parts

→ Heel-buttock (2 steps on floor + high knees)
OVER 4 METERS
EXERCISE ON FLOOR + ACCELERATION WITH STRAIGHT LEGS
→ Hamstring in concentric (6 each leg) → Hamstring in eccentric (6 each leg)
→ Stretch-stretch + hips-hips (6) → Fast stamping feet on floor (2 × 10 seconds)

→ One-leg hip thrust on floor (6 each leg) → Finnish compound (6)
OVER 15-45 METERS

PROGRESSIVE ACCELERATION AND RETURN TO WALKING
→ 70% for 15 meters
314 APPENDIXES

APPENDIX #3: AEROBIC TREADMILL TEST
MERCIER TEST
Date: Name:
METS number
Speed Speed Heart rate
Stage
(km/h) (mph) (bpm)
1:00 1:15 1:30 1:45 2:00 2:15 2:30 2:45 3:00
1 3.9 2.5 0.2 0.5 0.9 1.2 1.6 1.9 2.3 2.6 3.0
2 5.5 3.4 3.1 3.3 3.4 3.6 3.8 4.0 4.1 4.3 4.5
3 7.1 4.4 4.6 4.8 4.9 5.1 5.3 5.5 5.6 5.8 6.0
4 8.7 5.4 6.1 6.3 6.4 6.6 6.8 7.0 7.1 7.3 7.5
5 10.3 6.4 7.6 7.8 7.9 8.1 8.3 8.5 8.6 8.8 9.0
6 11.9 7.4 9.1 9.3 9.4 9.6 9.8 10.0 10.1 10.3 10.5
7 13.4 8.4 10.6 10.8 10.9 11.1 11.3 11.5 11.6 11.8 12.0
8 15.0 9.3 12.1 12.3 12.4 12.6 12.8 13.0 13.1 13.3 13.5
9 16.6 10.3 13.6 13.8 13.9 14.1 14.3 14.5 14.6 14.8 15.0
10 18.2 11.3 15.1 15.3 15.4 15.6 15.8 16.0 16.1 16.3 16.5
11 19.8 12.3 16.6 16.8 16.9 17.1 17.3 17.5 17.6 17.8 18.0
12 21.4 13.3 18.1 18.3 18.4 18.6 18.8 19.0 19.1 19.3 19.5
13 22.9 14.2 19.6 19.8 19.9 20.1 20.3 20.5 20.6 20.8 21.0
14 24.5 15.2 21.1 21.3 21.4 21.6 21.8 22.0 22.1 22.3 22.5
15 26.1 16.2 22.6 22.8 22.9 23.1 23.3 23.5 23.6 23.8 24.0
From K. Arseneault, The Complete Guide to Strength Training Methods (Champaign, IL: Human Kinetics, 2024).
APPENDIXES 315

APPENDIX #4: MAP TRAINING
MAP training compared to the result obtained with the 20 m shuttle test (Léger-Lambert, LL),
the beep test (Léger-Boucher, LB), or the Mercier treadmill test
(1 MET = 3.5 ml
Very short Very short Very short Very short
O2/kg/min)
MAS,
VO2MAX
intermittent 10/10 intermittent 15/15 intermittent 20/20 intermittent 30/30
Stage Speed METS, or (125%) (120%) (110%) (100%)
LL LL (km/h) LB speed
(km/h)
km/h meters km/h meters km/h meters km/h meters
1 8.5 8.5 29.8 10.6 30 10.2 43 9.4 52 8.5 71

2 9.0 9.0 31.5 11.3 31 10.8 45 9.9 55 9.0 75
3 9.5 9.5 33.3 11.9 33 11.4 48 10.5 58 9.5 79
4 10.0 10.0 35.0 12.5 35 12.0 50 11.0 61 10.0 83
5 10.5 10.5 36.8 13.1 36 12.6 53 11.6 64 10.5 88
6 11.0 11.0 38.5 13.8 38 13.2 55 12.1 67 11.0 92
11.5 40.3 14.4 40 13.8 58 12.7 70 11.5 96
7 11.5 11.9 41.7 14.9 41 14.3 60 13.1 73 11.9 99
12.0 42.0 15.0 42 14.4 60 13.2 73 12.0 100
12.5 43.8 15.6 43 15.0 63 13.8 76 12.5 104
8 12.0 12.7 44.5 15.9 44 15.2 64 14.0 78 12.7 106
13.0 45.5 16.3 45 15.6 65 14.3 79 13.0 108
13.5 47.3 16.9 47 16.2 68 14.9 83 13.5 113
9 12.5 13.6 47.6 17.0 47 16.3 68 15.0 83 13.6 113
14.0 49.0 17.5 49 16.8 70 15.4 86 14.0 117
10 13.0 14.5 50.8 18.1 50 17.4 73 16.0 89 14.5 121
15.0 52.5 18.8 52 18.0 75 16.5 92 15.0 125
11 13.5 15.3 53.6 19.1 53 18.4 77 16.8 94 15.3 128
15.5 54.3 19.4 54 18.6 78 17.1 95 15.5 129
16.0 56.0 20.0 56 19.2 80 17.6 98 16.0 133
12 14.0 16.2 56.7 20.3 56 19.4 81 17.8 99 16.2 135
16.5 57.8 20.6 57 19.8 83 18.2 101 16.5 138
13 14.5 17.0 59.5 21.3 59 20.4 85 18.7 104 17.0 142
17.5 61.3 21.9 61 21.0 88 19.3 107 17.5 146
14 15.0 17.9 62.7 22.4 62 21.5 90 19.7 109 17.9 149
18.0 63.0 22.5 63 21.6 90 19.8 110 18.0 150
18.5 64.8 23.1 64 22.2 93 20.4 113 18.5 154
15 15.5 18.7 65.5 23.4 65 22.4 94 20.6 114 18.7 156
19.0 66.5 23.8 66 22.8 95 20.9 116 19.0 158
19.5 68.3 24.4 68 23.4 98 21.5 119 19.5 163
16 16.0 19.6 68.6 24.5 68 23.5 98 21.6 120 19.6 163
20.0 70.0 25.0 69 24.0 100 22.0 122 20.0 167
17 16.5 20.5 71.8 25.6 71 24.6 103 22.6 125 20.5 171
21.0 73.5 26.3 73 25.2 105 23.1 128 21.0 175
18 17.0 21.3 74.6 26.6 74 25.6 107 23.4 130 21.3 178
21.5 75.3 26.9 75 25.8 108 23.7 131 21.5 179
22.0 77.0 27.5 76 26.4 110 24.2 134 22.0 183
19 17.5 22.2 77.7 27.8 77 26.6 111 24.4 136 22.2 185
22.5 78.8 28.1 78 27.0 113 24.8 138 22.5 188
20 18.0 23.0 80.5 28.8 80 27.6 115 25.3 141 23.0 192
316 APPENDIXES

(1 MET = 3.5 ml
O2/kg/min)
Short intermittent Short intermittent Short intermittent
VO2MAX
MAS, METS, (110%) (105%) (100%)
Stage Speed
or LB speed
LL LL (km/h)
(km/h)
km/h meters km/h meters km/h meters
1 8.5 8.5 29.8 9.4 156 8.9 149 8.5 142

2 9.0 9.0 31.5 9.9 165 9.5 158 9.0 150
3 9.5 9.5 33.3 10.5 174 10.0 166 9.5 158
4 10.0 10.0 35.0 11.0 183 10.5 175 10.0 167
5 10.5 10.5 36.8 11.6 193 11.0 184 10.5 175
6 11.0 11.0 38.5 12.1 202 11.6 193 11.0 183
11.5 40.3 12.7 211 12.1 201 11.5 192
7 11.5 11.9 41.7 13.1 218 12.5 208 11.9 198
12.0 42.0 13.2 220 12.6 210 12.0 200
12.5 43.8 13.8 229 13.1 219 12.5 208
8 12.0 12.7 44.5 14.0 233 13.3 222 12.7 212
13.0 45.5 14.3 238 13.7 228 13.0 217
13.5 47.3 14.9 248 14.2 236 13.5 225
9 12.5 13.6 47.6 15.0 249 14.3 238 13.6 227
14.0 49.0 15.4 257 14.7 245 14.0 233
10 13.0 14.5 50.8 16.0 266 15.2 254 14.5 242
15.0 52.5 16.5 275 15.8 263 15.0 250
11 13.5 15.3 53.6 16.8 281 16.1 268 15.3 255
15.5 54.3 17.1 284 16.3 271 15.5 258
16.0 56.0 17.6 293 16.8 280 16.0 267
12 14.0 16.2 56.7 17.8 297 17.0 284 16.2 270
16.5 57.8 18.2 303 17.3 289 16.5 275
13 14.5 17.0 59.5 18.7 312 17.9 298 17.0 283
17.5 61.3 19.3 321 18.4 306 17.5 292
14 15.0 17.9 62.7 19.7 328 18.8 313 17.9 298
18.0 63.0 19.8 330 18.9 315 18.0 300
18.5 64.8 20.4 339 19.4 324 18.5 308
15 15.5 18.7 65.5 20.6 343 19.6 327 18.7 312
19.0 66.5 20.9 348 20.0 333 19.0 317
19.5 68.3 21.5 358 20.5 341 19.5 325
16 16.0 19.6 68.6 21.6 359 20.6 343 19.6 327
20.0 70.0 22.0 367 21.0 350 20.0 333
17 16.5 20.5 71.8 22.6 376 21.5 359 20.5 342
21.0 73.5 23.1 385 22.1 368 21.0 350
18 17.0 21.3 74.6 23.4 391 22.4 373 21.3 355
21.5 75.3 23.7 394 22.6 376 21.5 358
22.0 77.0 24.2 403 23.1 385 22.0 367
19 17.5 22.2 77.7 24.4 407 23.3 389 22.2 370
22.5 78.8 24.8 413 23.6 394 22.5 375
20 18.0 23.0 80.5 25.3 422 24.2 403 23.0 383
(continued)
APPENDIXES 317

APPENDIX #4: MAP TRAINING (continued)
(1 MET = 3.5 ml
O2/kg/min)
Medium intermittent Medium intermittent Medium intermittent
VO2MAX
MAS, METS, (95%) (90%) (85%)
Stage Speed
or LB speed
LL LL (km/h)
(km/h)
km/h meters km/h meters km/h meters
1 8.5 8.5 29.8 8.1 135 7.7 128 7.2 120

2 9.0 9.0 31.5 8.6 143 8.1 135 7.7 128
3 9.5 9.5 33.3 9.0 150 8.6 143 8.1 135
4 10.0 10.0 35.0 9.5 158 9.0 150 8.5 142
5 10.5 10.5 36.8 10.0 166 9.5 158 8.9 149
6 11.0 11.0 38.5 10.5 174 9.9 165 9.4 156
11.5 40.3 10.9 182 10.4 173 9.8 163
7 11.5 11.9 41.7 11.3 188 10.7 179 10.1 169
12.0 42.0 11.4 190 10.8 180 10.2 170
12.5 43.8 11.9 198 11.3 188 10.6 177
8 12.0 12.7 44.5 12.1 201 11.4 191 10.8 180
13.0 45.5 12.4 206 11.7 195 11.1 184
13.5 47.3 12.8 214 12.2 203 11.5 191
9 12.5 13.6 47.6 12.9 215 12.2 204 11.6 193
14.0 49.0 13.3 222 12.6 210 11.9 198
10 13.0 14.5 50.8 13.8 230 13.1 218 12.3 205
15.0 52.5 14.3 238 13.5 225 12.8 213
11 13.5 15.3 53.6 14.5 242 13.8 230 13.0 217
15.5 54.3 14.7 245 14.0 233 13.2 220
16.0 56.0 15.2 253 14.4 240 13.6 227
12 14.0 16.2 56.7 15.4 257 14.6 243 13.8 230
16.5 57.8 15.7 261 14.9 248 14.0 234
13 14.5 17.0 59.5 16.2 269 15.3 255 14.5 241
17.5 61.3 16.6 277 15.8 263 14.9 248
14 15.0 17.9 62.7 17.0 283 16.1 269 15.2 254
18.0 63.0 17.1 285 16.2 270 15.3 255
18.5 64.8 17.6 293 16.7 278 15.7 262
15 15.5 18.7 65.5 17.8 296 16.8 281 15.9 265
19.0 66.5 18.1 301 17.1 285 16.2 269
19.5 68.3 18.5 309 17.6 293 16.6 276
16 16.0 19.6 68.6 18.6 310 17.6 294 16.7 278
20.0 70.0 19.0 317 18.0 300 17.0 283
17 16.5 20.5 71.8 19.5 325 18.5 308 17.4 290
21.0 73.5 20.0 333 18.9 315 17.9 298
18 17.0 21.3 74.6 20.2 337 19.2 320 18.1 302
21.5 75.3 20.4 340 19.4 323 18.3 305
22.0 77.0 20.9 348 19.8 330 18.7 312
19 17.5 22.2 77.7 21.1 352 20.0 333 18.9 315
22.5 78.8 21.4 356 20.3 338 19.1 319
20 18.0 23.0 80.5 21.9 364 20.7 345 19.6 326
318 APPENDIXES

APPENDIX #5: PREDICTED ABSOLUTE MAXIMUM BASED
ON NUMBER OF REPETITIONS
60.6%
90.6%
65.0%
94.3%
68.8%
66.2%
85.6%
63.8%
80.7%
70.3%
78.6%
62.7%
76.5%
72.3%
74.4%
67.5%
61.6%
88.1%
83.1%
100%
30 28.3 27.2 26.4 25.7 24.9 24.2 23.6 23.0 22.3 21.7 21.1 20.6 20.3 19.9 19.5 19.1 18.8 18.5 18.2
40 37.7 36.2 35.2 34.2 33.2 32.3 31.4 30.6 29.8 28.9 28.1 27.5 27.0 26.5 26.0 25.5 25.1 24.6 24.2
50 47.2 45.3 44.1 42.8 41.6 40.4 39.3 38.3 37.2 36.2 35.2 34.4 33.8 33.1 32.5 31.9 31.4 30.8 30.3
60 56.6 54.4 52.9 51.4 49.9 48.4 47.2 45.9 44.6 43.4 42.2 41.3 40.5 39.7 39.0 38.3 37.6 37.0 36.4
70 66.0 63.4 61.7 59.9 58.2 56.5 55.0 53.6 52.1 50.6 49.2 48.2 47.3 46.3 45.5 44.7 43.9 43.1 42.4
80 75.4 72.5 70.5 68.5 66.5 64.6 62.9 61.2 59.5 57.8 56.2 55.0 54.0 53.0 52.0 51.0 50.2 49.3 48.5
90 84.9 81.5 79.3 77.0 74.8 72.6 70.7 68.9 67.0 65.1 63.3 61.9 60.8 59.6 58.5 57.4 56.4 55.4 54.5
100 94.3 90.6 88.1 85.6 83.1 80.7 78.6 76.5 74.4 72.3 70.3 68.8 67.5 66.2 65.0 63.8 62.7 61.6 60.6
110 103.7 99.7 96.9 94.2 91.4 88.8 86.5 84.2 81.8 79.5 77.3 75.7 74.3 72.8 71.5 70.2 69.0 67.8 66.7
120 113.2 108.7 105.7 102.7 99.7 96.8 94.3 91.8 89.3 86.8 84.4 82.6 81.0 79.4 78.0 76.6 75.2 73.9 72.7
130 122.6 117.8 114.5 111.3 108.0 104.9 102.2 99.5 96.7 94.0 91.4 89.4 87.8 86.1 84.5 82.9 81.5 80.1 78.8
140 132.0 126.8 123.3 119.8 116.3 113.0 110.0 107.1 104.2 101.2 98.4 96.3 94.5 92.7 91.0 89.3 87.8 86.2 84.8
150 141.5 135.9 132.2 128.4 124.7 121.1 117.9 114.8 111.6 108.5 105.5 103.2 101.3 99.3 97.5 95.7 94.1 92.4 90.9
160 150.9 145.0 141.0 137.0 133.0 129.1 125.8 122.4 119.0 115.7 112.5 110.1 108.0 105.9 104.0 102.1 100.3 98.6 97.0
170 160.3 154.0 149.8 145.5 141.3 137.2 133.6 130.1 126.5 122.9 119.5 117.0 114.8 112.5 110.5 108.5 106.6 104.7 103.0
180 169.7 163.1 158.6 154.1 149.6 145.3 141.5 137.7 133.9 130.1 126.5 123.8 121.5 119.2 117.0 114.8 112.9 110.9 109.1
190 179.2 172.1 167.4 162.6 157.9 153.3 149.3 145.4 141.4 137.4 133.6 130.7 128.3 125.8 123.5 121.2 119.1 117.0 115.1
200 188.6 181.2 176.2 171.2 166.2 161.4 157.2 153.0 148.8 144.6 140.6 137.6 135.0 132.4 130.0 127.6 125.4 123.2 121.2
210 198.0 190.3 185.0 179.8 174.5 169.5 165.1 160.7 156.2 151.8 147.6 144.5 141.8 139.0 136.5 134.0 131.7 129.4 127.3
220 207.5 199.3 193.8 188.3 182.8 177.5 172.9 168.3 163.7 159.1 154.7 151.4 148.5 145.6 143.0 140.4 137.9 135.5 133.3
230 216.9 208.4 202.6 196.9 191.1 185.6 180.8 176.0 171.1 166.3 161.7 158.2 155.3 152.3 149.5 146.7 144.2 141.7 139.4
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
(continued)
APPENDIXES 319

APPENDIX #5: PREDICTED ABSOLUTE MAXIMUM BASED ON NUMBER OF REPETITIONS (continued)
90.6%
60.6%
65.0%
94.3%
68.8%
85.6%
66.2%
63.8%
80.7%
70.3%
78.6%
62.7%
76.5%
72.3%
74.4%
67.5%
61.6%
88.1%
83.1%
100%
240 226.3 217.4 211.4 205.4 199.4 193.7 188.6 183.6 178.6 173.5 168.7 165.1 162.0 158.9 156.0 153.1 150.5 147.8 145.4
250 235.8 226.5 220.3 214.0 207.8 201.8 196.5 191.3 186.0 180.8 175.8 172.0 168.8 165.5 162.5 159.5 156.8 154.0 151.5
260 245.2 235.6 229.1 222.6 216.1 209.8 204.4 198.9 193.4 188.0 182.8 178.9 175.5 172.1 169.0 165.9 163.0 160.2 157.6
270 254.6 244.6 237.9 231.1 224.4 217.9 212.2 206.6 200.9 195.2 189.8 185.8 182.3 178.7 175.5 172.3 169.3 166.3 163.6
280 264.0 253.7 246.7 239.7 232.7 226.0 220.1 214.2 208.3 202.4 196.8 192.6 189.0 185.4 182.0 178.6 175.6 172.5 169.7
290 273.5 262.7 255.5 248.2 241.0 234.0 227.9 221.9 215.8 209.7 203.9 199.5 195.8 192.0 188.5 185.0 181.8 178.6 175.7
300 282.9 271.8 264.3 256.8 249.3 242.1 235.8 229.5 223.2 216.9 210.9 206.4 202.5 198.6 195.0 191.4 188.1 184.8 181.8
310 292.3 280.9 273.1 265.4 257.6 250.2 243.7 237.2 230.6 224.1 217.9 213.3 209.3 205.2 201.5 197.8 194.4 191.0 187.9
320 301.8 289.9 281.9 273.9 265.9 258.2 251.5 244.8 238.1 231.4 225.0 220.2 216.0 211.8 208.0 204.2 200.6 197.1 193.9
330 311.2 299.0 290.7 282.5 274.2 266.3 259.4 252.5 245.5 238.6 232.0 227.0 222.8 218.5 214.5 210.5 206.9 203.3 200.0
340 320.6 308.0 299.5 291.0 282.5 274.4 267.2 260.1 253.0 245.8 239.0 233.9 229.5 225.1 221.0 216.9 213.2 209.4 206.0
350 330.1 317.1 308.4 299.6 290.9 282.5 275.1 267.8 260.4 253.1 246.1 240.8 236.3 231.7 227.5 223.3 219.5 215.6 212.1
360 339.5 326.2 317.2 308.2 299.2 290.5 283.0 275.4 267.8 260.3 253.1 247.7 243.0 238.3 234.0 229.7 225.7 221.8 218.2
370 348.9 335.2 326.0 316.7 307.5 298.6 290.8 283.1 275.3 267.5 260.1 254.6 249.8 244.9 240.5 236.1 232.0 227.9 224.2
380 358.3 344.3 334.8 325.3 315.8 306.7 298.7 290.7 282.7 274.7 267.1 261.4 256.5 251.6 247.0 242.4 238.3 234.1 230.3
390 367.8 353.3 343.6 333.8 324.1 314.7 306.5 298.4 290.2 282.0 274.2 268.3 263.3 258.2 253.5 248.8 244.5 240.2 236.3
400 377.2 362.4 352.4 342.4 332.4 322.8 314.4 306.0 297.6 289.2 281.2 275.2 270.0 264.8 260.0 255.2 250.8 246.4 242.4
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
320 APPENDIXES

APPENDIX #6: WILKS COEFFICIENT
Men (40-79 kg)
Body
weight 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9
(kg)
40 1.3354 1.3311 1.3268 1.3225 1.3182 1.3140 1.3098 1.3057 1.3016 1.2975
41 1.2934 1.2894 1.2854 1.2814 1.2775 1.2736 1.2697 1.2658 1.2620 1.2582
42 1.2545 1.2507 1.2470 1.2433 1.2397 1.2360 1.2324 1.2289 1.2253 1.2218
43 1.2183 1.2148 1.2113 1.2079 1.2045 1.2011 1.1978 1.1944 1.1911 1.1878
44 1.1846 1.1813 1.1781 1.1749 1.1717 1.1686 1.1654 1.1623 1.1592 1.1562
45 1.1531 1.1501 1.1471 1.1441 1.1411 1.1382 1.1352 1.1323 1.1294 1.1266
46 1.1237 1.1209 1.1181 1.1153 1.1125 1.1097 1.1070 1.1042 1.1015 1.0988
47 1.0962 1.0935 1.0909 1.0882 1.0856 1.0830 1.0805 1.0779 1.0754 1.0728
48 1.0703 1.0678 1.0653 1.0629 1.0604 1.0580 1.0556 1.0532 1.0508 1.0484
49 1.0460 1.0437 1.0413 1.0390 1.0367 1.0344 1.0321 1.0299 1.0276 1.0254
50 1.0232 1.0210 1.0188 1.0166 1.0144 1.0122 1.0101 1.0079 1.0058 1.0037
51 1.0016 0.9995 0.9975 0.9954 0.9933 0.9913 0.9893 0.9873 0.9853 0.9833
52 0.9813 0.9793 0.9773 0.9754 0.9735 0.9715 0.9696 0.9677 0.9658 0.9639
53 0.9621 0.9602 0.9583 0.9565 0.9547 0.9528 0.9510 0.9492 0.9474 0.9457
54 0.9439 0.9421 0.9404 0.9386 0.9369 0.9352 0.9334 0.9317 0.9300 0.9283
55 0.9267 0.9250 0.9233 0.9217 0.9200 0.9184 0.9168 0.9152 0.9135 0.9119
56 0.9103 0.9088 0.9072 0.9056 0.9041 0.9025 0.9010 0.8994 0.8979 0.8964
57 0.8949 0.8934 0.8919 0.8904 0.8889 0.8874 0.8859 0.8845 0.8830 0.8816
58 0.8802 0.8787 0.8773 0.8759 0.8745 0.8731 0.8717 0.8703 0.8689 0.8675
59 0.8662 0.8648 0.8635 0.8621 0.8608 0.8594 0.8581 0.8568 0.8555 0.8542
60 0.8529 0.8516 0.8503 0.8490 0.8477 0.8465 0.8452 0.8439 0.8427 0.8415
61 0.8402 0.8390 0.8378 0.8365 0.8353 0.8341 0.8329 0.8317 0.8305 0.8293
62 0.8281 0.8270 0.8258 0.8246 0.8235 0.8223 0.8212 0.8200 0.8189 0.8178
63 0.8166 0.8155 0.8144 0.8133 0.8122 0.8111 0.8100 0.8089 0.8078 0.8067
64 0.8057 0.8046 0.8035 0.8025 0.8014 0.8004 0.7993 0.7983 0.7973 0.7962
65 0.7952 0.7942 0.7932 0.7922 0.7911 0.7901 0.7891 0.7881 0.7872 0.7862
66 0.7852 0.7842 0.7832 0.7823 0.7813 0.7804 0.7794 0.7785 0.7775 0.7766
67 0.7756 0.7747 0.7738 0.7729 0.7719 0.7710 0.7701 0.7692 0.7683 0.7674
68 0.7665 0.7656 0.7647 0.7638 0.7630 0.7621 0.7612 0.7603 0.7595 0.7586
69 0.7578 0.7569 0.7561 0.7552 0.7544 0.7535 0.7527 0.7519 0.7510 0.7502
70 0.7494 0.7486 0.7478 0.7469 0.7461 0.7453 0.7445 0.7437 0.7430 0.7422
71 0.7414 0.7406 0.7398 0.7390 0.7383 0.7375 0.7367 0.7360 0.7352 0.7345
72 0.7337 0.7330 0.7322 0.7315 0.7307 0.7300 0.7293 0.7285 0.7278 0.7271
73 0.7264 0.7256 0.7249 0.7242 0.7235 0.7228 0.7221 0.7214 0.7207 0.7200
74 0.7193 0.7186 0.7179 0.7173 0.7166 0.7159 0.7152 0.7146 0.7139 0.7132
75 0.7126 0.7119 0.7112 0.7106 0.7099 0.7093 0.7086 0.7080 0.7074 0.7067
76 0.7061 0.7055 0.7048 0.7042 0.7036 0.7029 0.7023 0.7017 0.7011 0.7005
77 0.6999 0.6993 0.6987 0.6981 0.6975 0.6969 0.6963 0.6957 0.6951 0.6945
78 0.6939 0.6933 0.6927 0.6922 0.6916 0.6910 0.6905 0.6899 0.6893 0.6888
79 0.6882 0.6876 0.6871 0.6865 0.6860 0.6854 0.6849 0.6843 0.6838 0.6832
(continued)
APPENDIXES 321

APPENDIX #6: WILKS COEFFICIENT (continued)
Men (80-119 kg)
Body
weight 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9
(kg)
80 0.6827 0.6822 0.6816 0.6811 0.6806 0.6800 0.6795 0.6790 0.6785 0.6779
81 0.6774 0.6769 0.6764 0.6759 0.6754 0.6749 0.6744 0.6739 0.6734 0.6729
82 0.6724 0.6719 0.6714 0.6709 0.6704 0.6699 0.6694 0.6689 0.6685 0.6680
83 0.6675 0.6670 0.6665 0.6661 0.6656 0.6651 0.6647 0.6642 0.6637 0.6633
84 0.6628 0.6624 0.6619 0.6615 0.6610 0.6606 0.6601 0.6597 0.6592 0.6588
85 0.6583 0.6579 0.6575 0.6570 0.6566 0.6562 0.6557 0.6553 0.6549 0.6545
86 0.6540 0.6536 0.6532 0.6528 0.6523 0.6519 0.6515 0.6511 0.6507 0.6503
87 0.6499 0.6495 0.6491 0.6487 0.6483 0.6479 0.6475 0.6471 0.6467 0.6463
88 0.6459 0.6455 0.6451 0.6447 0.6444 0.6440 0.6436 0.6432 0.6428 0.6424
89 0.6421 0.6417 0.6413 0.6410 0.6406 0.6402 0.6398 0.6395 0.6391 0.6388
90 0.6384 0.6380 0.6377 0.6373 0.6370 0.6366 0.6363 0.6359 0.6356 0.6352
91 0.6349 0.6345 0.6342 0.6338 0.6335 0.6331 0.6328 0.6325 0.6321 0.6318
92 0.6315 0.6311 0.6308 0.6305 0.6301 0.6298 0.6295 0.6292 0.6288 0.6285
93 0.6282 0.6279 0.6276 0.6272 0.6269 0.6266 0.6263 0.6260 0.6257 0.6254
94 0.6250 0.6247 0.6244 0.6241 0.6238 0.6235 0.6232 0.6229 0.6226 0.6223
95 0.6220 0.6217 0.6214 0.6211 0.6209 0.6206 0.6203 0.6200 0.6197 0.6194
96 0.6191 0.6188 0.6186 0.6183 0.6180 0.6177 0.6174 0.6172 0.6169 0.6166
97 0.6163 0.6161 0.6158 0.6155 0.6152 0.6150 0.6147 0.6144 0.6142 0.6139
98 0.6136 0.6134 0.6131 0.6129 0.6126 0.6123 0.6121 0.6118 0.6116 0.6113
99 0.6111 0.6108 0.6106 0.6103 0.6101 0.6098 0.6096 0.6093 0.6091 0.6088
100 0.6086 0.6083 0.6081 0.6079 0.6076 0.6074 0.6071 0.6069 0.6067 0.6064
101 0.6062 0.6060 0.6057 0.6055 0.6053 0.6050 0.6048 0.6046 0.6044 0.6041
102 0.6039 0.6037 0.6035 0.6032 0.6030 0.6028 0.6026 0.6024 0.6021 0.6019
103 0.6017 0.6015 0.6013 0.6011 0.6009 0.6006 0.6004 0.6002 0.6000 0.5998
104 0.5996 0.5994 0.5992 0.5990 0.5988 0.5986 0.5984 0.5982 0.5980 0.5978
105 0.5976 0.5974 0.5972 0.5970 0.5968 0.5966 0.5964 0.5962 0.5960 0.5958
106 0.5956 0.5954 0.5952 0.5950 0.5948 0.5946 0.5945 0.5943 0.5941 0.5939
107 0.5937 0.5935 0.5933 0.5932 0.5930 0.5928 0.5926 0.5924 0.5923 0.5921
108 0.5919 0.5917 0.5916 0.5914 0.5912 0.5910 0.5909 0.5907 0.5905 0.5903
109 0.5902 0.5900 0.5898 0.5897 0.5895 0.5893 0.5892 0.5890 0.5888 0.5887
110 0.5885 0.5883 0.5882 0.5880 0.5878 0.5877 0.5875 0.5874 0.5872 0.5870
111 0.5869 0.5867 0.5866 0.5864 0.5863 0.5861 0.5860 0.5858 0.5856 0.5855
112 0.5853 0.5852 0.5850 0.5849 0.5847 0.5846 0.5844 0.5843 0.5841 0.5840
113 0.5839 0.5837 0.5836 0.5834 0.5833 0.5831 0.5830 0.5828 0.5827 0.5826
114 0.5824 0.5823 0.5821 0.5820 0.5819 0.5817 0.5816 0.5815 0.5813 0.5812
115 0.5811 0.5809 0.5808 0.5806 0.5805 0.5804 0.5803 0.5801 0.5800 0.5799
116 0.5797 0.5796 0.5795 0.5793 0.5792 0.5791 0.5790 0.5788 0.5787 0.5786
117 0.5785 0.5783 0.5782 0.5781 0.5780 0.5778 0.5777 0.5776 0.5775 0.5774
118 0.5772 0.5771 0.5770 0.5769 0.5768 0.5766 0.5765 0.5764 0.5763 0.5762
119 0.5761 0.5759 0.5758 0.5757 0.5756 0.5755 0.5754 0.5753 0.5751 0.5750
322 APPENDIXES

Men (120-159 kg)
Body
weight 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9
(kg)
120 0.5749 0.5748 0.5747 0.5746 0.5745 0.5744 0.5743 0.5742 0.5740 0.5739
121 0.5738 0.5737 0.5736 0.5735 0.5734 0.5733 0.5732 0.5731 0.5730 0.5729
122 0.5728 0.5727 0.5726 0.5725 0.5724 0.5723 0.5722 0.5721 0.5720 0.5719
123 0.5718 0.5717 0.5716 0.5715 0.5714 0.5713 0.5712 0.5711 0.5710 0.5709
124 0.5708 0.5707 0.5706 0.5705 0.5704 0.5703 0.5702 0.5701 0.5700 0.5699
125 0.5698 0.5698 0.5697 0.5696 0.5695 0.5694 0.5693 0.5692 0.5691 0.5690
126 0.5689 0.5688 0.5688 0.5687 0.5686 0.5685 0.5684 0.5683 0.5682 0.5681
127 0.5681 0.5680 0.5679 0.5678 0.5677 0.5676 0.5675 0.5675 0.5674 0.5673
128 0.5672 0.5671 0.5670 0.5670 0.5669 0.5668 0.5667 0.5666 0.5665 0.5665
129 0.5664 0.5663 0.5662 0.5661 0.5661 0.5660 0.5659 0.5658 0.5658 0.5657
130 0.5656 0.5655 0.5654 0.5654 0.5653 0.5652 0.5651 0.5651 0.5650 0.5649
131 0.5648 0.5647 0.5647 0.5646 0.5645 0.5644 0.5644 0.5643 0.5642 0.5642
132 0.5641 0.5640 0.5639 0.5639 0.5638 0.5637 0.5636 0.5636 0.5635 0.5634
133 0.5634 0.5633 0.5632 0.5631 0.5631 0.5630 0.5629 0.5629 0.5628 0.5627
134 0.5627 0.5626 0.5625 0.5624 0.5624 0.5623 0.5622 0.5622 0.5621 0.5620
135 0.5620 0.5619 0.5618 0.5618 0.5617 0.5616 0.5616 0.5615 0.5614 0.5614
136 0.5613 0.5612 0.5612 0.5611 0.5610 0.5610 0.5609 0.5609 0.5608 0.5607
137 0.5607 0.5606 0.5605 0.5605 0.5604 0.5603 0.5603 0.5602 0.5602 0.5601
138 0.5600 0.5600 0.5599 0.5598 0.5598 0.5597 0.5597 0.5596 0.5595 0.5595
139 0.5594 0.5593 0.5593 0.5592 0.5592 0.5591 0.5590 0.5590 0.5589 0.5589
140 0.5588 0.5587 0.5587 0.5586 0.5586 0.5585 0.5584 0.5584 0.5583 0.5583
141 0.5582 0.5582 0.5581 0.5580 0.5580 0.5579 0.5579 0.5578 0.5578 0.5577
142 0.5576 0.5576 0.5575 0.5575 0.5574 0.5573 0.5573 0.5572 0.5572 0.5571
143 0.5571 0.5570 0.5570 0.5569 0.5568 0.5568 0.5567 0.5567 0.5566 0.5566
144 0.5565 0.5564 0.5564 0.5563 0.5563 0.5562 0.5562 0.5561 0.5561 0.5560
145 0.5560 0.5559 0.5558 0.5558 0.5557 0.5557 0.5556 0.5556 0.5555 0.5555
146 0.5554 0.5554 0.5553 0.5552 0.5552 0.5551 0.5551 0.5550 0.5550 0.5549
147 0.5549 0.5548 0.5548 0.5547 0.5547 0.5546 0.5546 0.5545 0.5544 0.5544
148 0.5543 0.5543 0.5542 0.5542 0.5541 0.5541 0.5540 0.5540 0.5539 0.5539
149 0.5538 0.5538 0.5537 0.5537 0.5536 0.5536 0.5535 0.5535 0.5534 0.5533
150 0.5533 0.5532 0.5532 0.5531 0.5531 0.5530 0.5530 0.5529 0.5529 0.5528
151 0.5528 0.5527 0.5527 0.5526 0.5526 0.5525 0.5525 0.5524 0.5524 0.5523
152 0.5523 0.5522 0.5522 0.5521 0.5521 0.5520 0.5520 0.5519 0.5519 0.5518
153 0.5518 0.5517 0.5516 0.5516 0.5515 0.5515 0.5514 0.5514 0.5513 0.5513
154 0.5512 0.5512 0.5511 0.5511 0.5510 0.5510 0.5509 0.5509 0.5508 0.5508
155 0.5507 0.5507 0.5506 0.5506 0.5505 0.5505 0.5504 0.5504 0.5503 0.5503
156 0.5502 0.5502 0.5501 0.5501 0.5500 0.5500 0.5499 0.5499 0.5498 0.5498
157 0.5497 0.5497 0.5496 0.5496 0.5495 0.5495 0.5494 0.5494 0.5493 0.5493
158 0.5492 0.5492 0.5491 0.5491 0.5490 0.5490 0.5489 0.5489 0.5488 0.5488
159 0.5487 0.5487 0.5486 0.5486 0.5485 0.5485 0.5484 0.5484 0.5483 0.5483
(continued)
APPENDIXES 323

Men (160-199 kg)
Body
weight 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9
(kg)
160 0.5482 0.5482 0.5481 0.5481 0.5480 0.5480 0.5479 0.5479 0.5478 0.5478
161 0.5477 0.5477 0.5476 0.5476 0.5475 0.5475 0.5474 0.5474 0.5473 0.5472
162 0.5472 0.5471 0.5471 0.5470 0.5470 0.5469 0.5469 0.5468 0.5468 0.5467
163 0.5467 0.5466 0.5466 0.5465 0.5465 0.5464 0.5464 0.5463 0.5463 0.5462
164 0.5462 0.5461 0.5461 0.5460 0.5460 0.5459 0.5459 0.5458 0.5458 0.5457
165 0.5457 0.5456 0.5456 0.5455 0.5455 0.5454 0.5454 0.5453 0.5453 0.5452
166 0.5452 0.5451 0.5451 0.5450 0.5450 0.5449 0.5449 0.5448 0.5448 0.5447
167 0.5447 0.5446 0.5446 0.5445 0.5445 0.5444 0.5444 0.5443 0.5443 0.5442
168 0.5442 0.5441 0.5441 0.5440 0.5440 0.5439 0.5439 0.5438 0.5438 0.5437
169 0.5436 0.5436 0.5435 0.5435 0.5434 0.5434 0.5433 0.5433 0.5432 0.5432
170 0.5431 0.5431 0.5430 0.5430 0.5429 0.5429 0.5428 0.5428 0.5427 0.5427
171 0.5426 0.5426 0.5425 0.5425 0.5424 0.5424 0.5423 0.5423 0.5422 0.5422
172 0.5421 0.5421 0.5420 0.5420 0.5419 0.5419 0.5418 0.5418 0.5417 0.5417
173 0.5416 0.5416 0.5415 0.5415 0.5414 0.5414 0.5413 0.5413 0.5412 0.5412
174 0.5411 0.5411 0.5410 0.5410 0.5409 0.5409 0.5408 0.5408 0.5407 0.5407
175 0.5406 0.5406 0.5405 0.5405 0.5404 0.5404 0.5403 0.5403 0.5402 0.5402
176 0.5401 0.5401 0.5400 0.5400 0.5399 0.5399 0.5398 0.5398 0.5397 0.5397
177 0.5396 0.5396 0.5395 0.5395 0.5394 0.5394 0.5393 0.5393 0.5392 0.5392
178 0.5391 0.5391 0.5390 0.5390 0.5389 0.5389 0.5388 0.5388 0.5387 0.5387
179 0.5387 0.5386 0.5386 0.5385 0.5385 0.5384 0.5384 0.5383 0.5383 0.5382
180 0.5382 0.5381 0.5381 0.5380 0.5380 0.5379 0.5379 0.5378 0.5378 0.5377
181 0.5377 0.5377 0.5376 0.5376 0.5375 0.5375 0.5374 0.5374 0.5373 0.5373
182 0.5372 0.5372 0.5371 0.5371 0.5371 0.5370 0.5370 0.5369 0.5369 0.5368
183 0.5368 0.5367 0.5367 0.5366 0.5366 0.5366 0.5365 0.5365 0.5364 0.5364
184 0.5363 0.5363 0.5362 0.5362 0.5362 0.5361 0.5361 0.5360 0.5360 0.5359
185 0.5359 0.5359 0.5358 0.5358 0.5357 0.5357 0.5356 0.5356 0.5356 0.5355
186 0.5355 0.5354 0.5354 0.5353 0.5353 0.5353 0.5352 0.5352 0.5351 0.5351
187 0.5351 0.5350 0.5350 0.5349 0.5349 0.5349 0.5348 0.5348 0.5347 0.5347
188 0.5347 0.5346 0.5346 0.5345 0.5345 0.5345 0.5344 0.5344 0.5344 0.5343
189 0.5343 0.5342 0.5342 0.5342 0.5341 0.5341 0.5341 0.5340 0.5340 0.5340
190 0.5339 0.5339 0.5338 0.5338 0.5338 0.5337 0.5337 0.5337 0.5336 0.5336
191 0.5336 0.5335 0.5335 0.5335 0.5334 0.5334 0.5334 0.5333 0.5333 0.5333
192 0.5332 0.5332 0.5332 0.5332 0.5331 0.5331 0.5331 0.5330 0.5330 0.5330
193 0.5329 0.5329 0.5329 0.5329 0.5328 0.5328 0.5328 0.5327 0.5327 0.5327
194 0.5327 0.5326 0.5326 0.5326 0.5326 0.5325 0.5325 0.5325 0.5325 0.5324
195 0.5324 0.5324 0.5324 0.5323 0.5323 0.5323 0.5323 0.5322 0.5322 0.5322
196 0.5322 0.5322 0.5321 0.5321 0.5321 0.5321 0.5321 0.5320 0.5320 0.5320
197 0.5320 0.5320 0.5319 0.5319 0.5319 0.5319 0.5319 0.5319 0.5318 0.5318
198 0.5318 0.5318 0.5318 0.5318 0.5318 0.5317 0.5317 0.5317 0.5317 0.5317
199 0.5317 0.5317 0.5317 0.5317 0.5316 0.5316 0.5316 0.5316 0.5316 0.5316
324 APPENDIXES

Women (40-79 kg)
Body
weight 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9
(kg)
40 1.4936 1.4915 1.4894 1.4872 1.4851 1.4830 1.4809 1.4788 1.4766 1.4745
41 1.4724 1.4702 1.4681 1.4660 1.4638 1.4617 1.4595 1.4574 1.4552 1.4531
42 1.4510 1.4488 1.4467 1.4445 1.4424 1.4402 1.4381 1.4359 1.4338 1.4316
43 1.4295 1.4273 1.4252 1.4231 1.4209 1.4188 1.4166 1.4145 1.4123 1.4102
44 1.4081 1.4059 1.4038 1.4017 1.3995 1.3974 1.3953 1.3932 1.3910 1.3889
45 1.3868 1.3847 1.3825 1.3804 1.3783 1.3762 1.3741 1.3720 1.3699 1.3678
46 1.3657 1.3636 1.3615 1.3594 1.3573 1.3553 1.3532 1.3511 1.3490 1.3470
47 1.3449 1.3428 1.3408 1.3387 1.3367 1.3346 1.3326 1.3305 1.3285 1.3265
48 1.3244 1.3224 1.3204 1.3183 1.3163 1.3143 1.3123 1.3103 1.3083 1.3063
49 1.3043 1.3023 1.3004 1.2984 1.2964 1.2944 1.2925 1.2905 1.2885 1.2866
50 1.2846 1.2827 1.2808 1.2788 1.2769 1.2750 1.2730 1.2711 1.2692 1.2673
51 1.2654 1.2635 1.2616 1.2597 1.2578 1.2560 1.2541 1.2522 1.2504 1.2485
52 1.2466 1.2448 1.2429 1.2411 1.2393 1.2374 1.2356 1.2338 1.2320 1.2302
53 1.2284 1.2266 1.2248 1.2230 1.2212 1.2194 1.2176 1.2159 1.2141 1.2123
54 1.2106 1.2088 1.2071 1.2054 1.2036 1.2019 1.2002 1.1985 1.1967 1.1950
55 1.1933 1.1916 1.1900 1.1883 1.1866 1.1849 1.1832 1.1816 1.1799 1.1783
56 1.1766 1.1750 1.1733 1.1717 1.1701 1.1684 1.1668 1.1652 1.1636 1.1620
57 1.1604 1.1588 1.1572 1.1556 1.1541 1.1525 1.1509 1.1494 1.1478 1.1463
58 1.1447 1.1432 1.1416 1.1401 1.1386 1.1371 1.1355 1.1340 1.1325 1.1310
59 1.1295 1.1281 1.1266 1.1251 1.1236 1.1221 1.1207 1.1192 1.1178 1.1163
60 1.1149 1.1134 1.1120 1.1106 1.1092 1.1078 1.1063 1.1049 1.1035 1.1021
61 1.1007 1.0994 1.0980 1.0966 1.0952 1.0939 1.0925 1.0911 1.0898 1.0884
62 1.0871 1.0858 1.0844 1.0831 1.0818 1.0805 1.0792 1.0779 1.0765 1.0753
63 1.0740 1.0727 1.0714 1.0701 1.0688 1.0676 1.0663 1.0650 1.0638 1.0625
64 1.0613 1.0601 1.0588 1.0576 1.0564 1.0551 1.0539 1.0527 1.0515 1.0503
65 1.0491 1.0479 1.0467 1.0455 1.0444 1.0432 1.0420 1.0408 1.0397 1.0385
66 1.0374 1.0362 1.0351 1.0339 1.0328 1.0317 1.0306 1.0294 1.0283 1.0272
67 1.0261 1.0250 1.0239 1.0228 1.0217 1.0206 1.0195 1.0185 1.0174 1.0163
68 1.0153 1.0142 1.0131 1.0121 1.0110 1.0100 1.0090 1.0079 1.0069 1.0059
69 1.0048 1.0038 1.0028 1.0018 1.0008 0.9998 0.9988 0.9978 0.9968 0.9958
70 0.9948 0.9939 0.9929 0.9919 0.9910 0.9900 0.9890 0.9881 0.9871 0.9862
71 0.9852 0.9843 0.9834 0.9824 0.9815 0.9806 0.9797 0.9788 0.9779 0.9769
72 0.9760 0.9751 0.9742 0.9734 0.9725 0.9716 0.9707 0.9698 0.9689 0.9681
73 0.9672 0.9663 0.9655 0.9646 0.9638 0.9629 0.9621 0.9613 0.9604 0.9596
74 0.9587 0.9579 0.9571 0.9563 0.9555 0.9547 0.9538 0.9530 0.9522 0.9514
75 0.9506 0.9498 0.9491 0.9483 0.9475 0.9467 0.9459 0.9452 0.9444 0.9436
76 0.9429 0.9421 0.9414 0.9406 0.9399 0.9391 0.9384 0.9376 0.9369 0.9362
77 0.9354 0.9347 0.9340 0.9333 0.9326 0.9318 0.9311 0.9304 0.9297 0.9290
78 0.9283 0.9276 0.9269 0.9263 0.9256 0.9249 0.9242 0.9235 0.9229 0.9222
79 0.9215 0.9209 0.9202 0.9195 0.9189 0.9182 0.9176 0.9169 0.9163 0.9156
(continued)
APPENDIXES 325

Women (80-119 kg)
Body
weight 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9
(kg)
80 0.9150 0.9144 0.9137 0.9131 0.9125 0.9119 0.9112 0.9106 0.9100 0.9094
81 0.9088 0.9082 0.9076 0.9070 0.9064 0.9058 0.9052 0.9046 0.9040 0.9034
82 0.9028 0.9023 0.9017 0.9011 0.9005 0.9000 0.8994 0.8988 0.8983 0.8977
83 0.8972 0.8966 0.8961 0.8955 0.8950 0.8944 0.8939 0.8933 0.8928 0.8923
84 0.8917 0.8912 0.8907 0.8902 0.8896 0.8891 0.8886 0.8881 0.8876 0.8871
85 0.8866 0.8861 0.8856 0.8851 0.8846 0.8841 0.8836 0.8831 0.8826 0.8821
86 0.8816 0.8811 0.8807 0.8802 0.8797 0.8792 0.8788 0.8783 0.8778 0.8774
87 0.8769 0.8765 0.8760 0.8755 0.8751 0.8746 0.8742 0.8737 0.8733 0.8729
88 0.8724 0.8720 0.8716 0.8711 0.8707 0.8703 0.8698 0.8694 0.8690 0.8686
89 0.8681 0.8677 0.8673 0.8669 0.8665 0.8661 0.8657 0.8653 0.8649 0.8645
90 0.8641 0.8637 0.8633 0.8629 0.8625 0.8621 0.8617 0.8613 0.8609 0.8606
91 0.8602 0.8598 0.8594 0.8590 0.8587 0.8583 0.8579 0.8576 0.8572 0.8568
92 0.8565 0.8561 0.8558 0.8554 0.8550 0.8547 0.8543 0.8540 0.8536 0.8533
93 0.8530 0.8526 0.8523 0.8519 0.8516 0.8513 0.8509 0.8506 0.8503 0.8499
94 0.8496 0.8493 0.8489 0.8486 0.8483 0.8480 0.8477 0.8473 0.8470 0.8467
95 0.8464 0.8461 0.8458 0.8455 0.8452 0.8449 0.8446 0.8443 0.8440 0.8437
96 0.8434 0.8431 0.8428 0.8425 0.8422 0.8419 0.8416 0.8413 0.8410 0.8407
97 0.8405 0.8402 0.8399 0.8396 0.8393 0.8391 0.8388 0.8385 0.8382 0.8380
98 0.8377 0.8374 0.8372 0.8369 0.8366 0.8364 0.8361 0.8359 0.8356 0.8353
99 0.8351 0.8348 0.8346 0.8343 0.8341 0.8338 0.8336 0.8333 0.8331 0.8328
100 0.8326 0.8323 0.8321 0.8319 0.8316 0.8314 0.8311 0.8309 0.8307 0.8304
101 0.8302 0.8300 0.8297 0.8295 0.8293 0.8291 0.8288 0.8286 0.8284 0.8282
102 0.8279 0.8277 0.8275 0.8273 0.8271 0.8268 0.8266 0.8264 0.8262 0.8260
103 0.8258 0.8256 0.8253 0.8251 0.8249 0.8247 0.8245 0.8243 0.8241 0.8239
104 0.8237 0.8235 0.8233 0.8231 0.8229 0.8227 0.8225 0.8223 0.8221 0.8219
105 0.8217 0.8215 0.8214 0.8212 0.8210 0.8208 0.8206 0.8204 0.8202 0.8200
106 0.8198 0.8197 0.8195 0.8193 0.8191 0.8189 0.8188 0.8186 0.8184 0.8182
107 0.8180 0.8179 0.8177 0.8175 0.8173 0.8172 0.8170 0.8168 0.8167 0.8165
108 0.8163 0.8161 0.8160 0.8158 0.8156 0.8155 0.8153 0.8152 0.8150 0.8148
109 0.8147 0.8145 0.8143 0.8142 0.8140 0.8139 0.8137 0.8135 0.8134 0.8132
110 0.8131 0.8129 0.8128 0.8126 0.8124 0.8123 0.8121 0.8120 0.8118 0.8117
111 0.8115 0.8114 0.8112 0.8111 0.8109 0.8108 0.8106 0.8105 0.8103 0.8102
112 0.8101 0.8099 0.8098 0.8096 0.8095 0.8093 0.8092 0.8090 0.8089 0.8088
113 0.8086 0.8085 0.8083 0.8082 0.8081 0.8079 0.8078 0.8077 0.8075 0.8074
114 0.8072 0.8071 0.8070 0.8068 0.8067 0.8066 0.8064 0.8063 0.8062 0.8060
115 0.8059 0.8058 0.8056 0.8055 0.8054 0.8052 0.8051 0.8050 0.8049 0.8047
116 0.8046 0.8045 0.8043 0.8042 0.8041 0.8040 0.8038 0.8037 0.8036 0.8034
117 0.8033 0.8032 0.8031 0.8029 0.8028 0.8027 0.8026 0.8024 0.8023 0.8022
118 0.8021 0.8020 0.8018 0.8017 0.8016 0.8015 0.8013 0.8012 0.8011 0.8010
119 0.8009 0.8007 0.8006 0.8005 0.8004 0.8003 0.8001 0.8000 0.7999 0.7998
326 APPENDIXES

Women (120-150 kg)
Body
weight 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9
(kg)
120 0.7997 0.7995 0.7994 0.7993 0.7992 0.7991 0.7989 0.7988 0.7987 0.7986
121 0.7985 0.7984 0.7982 0.7981 0.7980 0.7979 0.7978 0.7977 0.7975 0.7974
122 0.7973 0.7972 0.7971 0.7970 0.7969 0.7967 0.7966 0.7965 0.7964 0.7963
123 0.7962 0.7960 0.7959 0.7958 0.7957 0.7956 0.7955 0.7954 0.7953 0.7951
124 0.7950 0.7949 0.7948 0.7947 0.7946 0.7945 0.7943 0.7942 0.7941 0.7940
125 0.7939 0.7938 0.7937 0.7936 0.7934 0.7933 0.7932 0.7931 0.7930 0.7929
126 0.7928 0.7927 0.7926 0.7924 0.7923 0.7922 0.7921 0.7920 0.7919 0.7918
127 0.7917 0.7915 0.7914 0.7913 0.7912 0.7911 0.7910 0.7909 0.7908 0.7907
128 0.7905 0.7904 0.7903 0.7902 0.7901 0.7900 0.7899 0.7898 0.7897 0.7895
129 0.7894 0.7893 0.7892 0.7891 0.7890 0.7889 0.7888 0.7887 0.7886 0.7884
130 0.7883 0.7882 0.7881 0.7880 0.7879 0.7878 0.7877 0.7876 0.7875 0.7873
131 0.7872 0.7871 0.7870 0.7869 0.7868 0.7867 0.7866 0.7865 0.7864 0.7862
132 0.7861 0.7860 0.7859 0.7858 0.7857 0.7856 0.7855 0.7854 0.7853 0.7852
133 0.7850 0.7849 0.7848 0.7847 0.7846 0.7845 0.7844 0.7843 0.7842 0.7841
134 0.7840 0.7838 0.7837 0.7836 0.7835 0.7834 0.7833 0.7832 0.7831 0.7830
135 0.7829 0.7828 0.7827 0.7825 0.7824 0.7823 0.7822 0.7821 0.7820 0.7819
136 0.7818 0.7817 0.7816 0.7815 0.7814 0.7813 0.7812 0.7811 0.7809 0.7808
137 0.7807 0.7806 0.7805 0.7804 0.7803 0.7802 0.7801 0.7800 0.7799 0.7798
138 0.7797 0.7796 0.7795 0.7794 0.7793 0.7792 0.7791 0.7790 0.7789 0.7787
139 0.7786 0.7785 0.7784 0.7783 0.7782 0.7781 0.7780 0.7779 0.7778 0.7777
140 0.7776 0.7775 0.7774 0.7773 0.7772 0.7771 0.7770 0.7769 0.7768 0.7767
141 0.7766 0.7765 0.7764 0.7763 0.7762 0.7761 0.7760 0.7759 0.7759 0.7758
142 0.7757 0.7756 0.7755 0.7754 0.7753 0.7752 0.7751 0.7750 0.7749 0.7748
143 0.7747 0.7746 0.7745 0.7744 0.7744 0.7743 0.7742 0.7741 0.7740 0.7739
144 0.7738 0.7737 0.7736 0.7736 0.7735 0.7734 0.7733 0.7732 0.7731 0.7730
145 0.7730 0.7729 0.7728 0.7727 0.7726 0.7725 0.7725 0.7724 0.7723 0.7722
146 0.7721 0.7721 0.7720 0.7719 0.7718 0.7717 0.7717 0.7716 0.7715 0.7714
147 0.7714 0.7713 0.7712 0.7712 0.7711 0.7710 0.7709 0.7709 0.7708 0.7707
148 0.7707 0.7706 0.7705 0.7705 0.7704 0.7703 0.7703 0.7702 0.7702 0.7701
149 0.7700 0.7700 0.7699 0.7699 0.7698 0.7698 0.7697 0.7696 0.7696 0.7695
150 0.7695 0.7694 0.7694 0.7693 0.7693 0.7692 0.7692 0.7691 0.7691 0.7691
APPENDIXES 327

APPENDIX #7: PRILEPIN CHART
It is surprising to note that many coaches are unaware of the existence of the Prilepin chart, an essential tool in the
planning of strength training. It was developed by Alexander Prilepin, a Soviet weightlifting coach, between 1975
and 1985, after analyzing the training books of over a thousand national and international weightlifting champions.
The athletes he followed won a total of 85 medals (including 5 Olympic gold medals) and set 27 world records. Prilepin
created the following table from his data, showing the intensity with which an athlete should train and the number
of reps and sets to complete per workout without placing too much stress on the nervous system.
Number of repetitions Total number Total number

Percentage (1RM)
per set of repetitions of repetitions (optimal)
55-65 3-6 18-30 24
70-80 3-6 12-24 18
80-90 2-4 10-20 15
90+ 1-2 4-10 4
Here is how to read the Prilepin chart:

1. The percentage (1RM) column represents the percentage to use according to your maximum (1RM).
2. The number of repetitions per set column represents the number of reps you should do per set.
3. The total number of repetitions column represents the minimum and maximum number of reps you should
do per workout. It also determines the number of sets to be completed. For example, at 85% for sets of 4 reps,
you could do between 3 and 5 sets (12 and 20 reps total).
4. The total number of repetitions (optimal) column represents the optimal number of reps to perform for a
workout. For example, at 85%, 5 sets of 3 repetitions would be optimal (15 reps in total).
328 APPENDIXES

APPENDIX #8: DROPSET CLUSTER CHART
Dropset cluster (100-150 kg)
100% 100 103 105 108
20 + 10 + 5 + 2.5 +
95% 95.0 20 + 10 + 5 + 2.5 97.5 20 + 10 + 1.25 + 5 + 2.5 100.0 20 + 10 + 5 + 5 102.5
1.25 + 2.5
90% 90.0 20 + 10 + 5 92.4 20 + 10 + 1.25 + 5 94.7 20 + 10 + 5 + 2.5 97.1 20 + 10 + 5 + 2.5 + 1.25
85% 85.0 20 + 10 + 2.5 87.2 20 + 10 + 1.25 + 2.5 89.5 20 + 10 + 5 91.7 20 + 10 + 5
80% 80.0 20 + 10 82.1 20 + 10 + 1.25 84.2 20 + 10 + 2.5 86.3 20 + 10 + 2.5
100% 111 113 116 118
95% 105.0 20 + 15 + 5 + 2.5 107.5 20 + 15 + 5 + 1.25 + 2.5 110.0 20 + 15 + 5 + 5 112.5 20 + 15 + 5 + 5 + 1.25
90% 99.5 20 + 15 + 5 101.8 20 + 15 + 5 + 1.25 104.2 20 + 15 + 5 + 2.5 106.6 20 + 15 + 5 + 2.5
85% 93.9 20 + 15 + 2.5 96.2 20 + 15 + 2.5 98.4 20 + 15 + 5 100.7 20 + 15 + 5
80% 88.4 20 + 15 90.5 20 + 15 92.6 20 + 15 + 1.25 94.7 20 + 15 + 2.5
100% 121 124 126 129
20 + 20 + 1.25 + 2.5 +
95% 115.0 20 + 15 + 2.5 + 5 + 5 117.5 20 + 20 + 5 + 2.5 + 1.25 120.0 20 + 20 + 2.5 + 5 + 2.5 122.5
5 + 2.5
90% 108.9 20 + 15 + 2.5 + 5 + 1.25 111.3 20 + 20 + 5 113.7 20 + 20 + 2.5 + 5 116.1 20 + 20 + 1.25 + 2.5 + 5
20 + 20 + 1.25 +
85% 102.9 20 + 15 + 2.5 + 2.5 105.1 20 + 20 + 2.5 107.4 20 + 20 + 2.5 + 1.25 109.6
2.5 + 1.25
80% 96.8 20 + 15 + 2.5 + 1.25 98.9 20 + 20 101.1 20 + 20 103.2 20 + 20 + 1.25
100% 132 134 137 139
20 + 20 + 5 + 2.5 +
95% 125.0 20 + 20 + 5 + 2.5 + 5 127.5 20 + 20 + 2.5 + 10 + 1.25 130.0 132.5 20 + 20 + 5 + 5 + 5 + 1.25
5 + 2.5
90% 118.4 20 + 20 + 5 + 2.5 + 1.25 120.8 20 + 20 + 2.5 + 10 123.2 20 + 20 + 5 + 2.5 + 5 125.5 20 + 20 + 5 + 5 + 2.5
85% 111.8 20 + 20 + 5 114.1 20 + 20 + 2.5 + 5 116.3 20 + 20 + 5 + 2.5 118.6 20 + 20 + 5 + 5
80% 105.3 20 + 20 + 2.5 107.4 20 + 20 + 2.5 + 1.25 109.5 20 + 20 + 5 111.6 20 + 20 + 5
100% 142 145 147 150
20 + 20 + 5 + 5 + 5
95% 135.0 20 + 20 + 5 + 5 + 2.5 + 5 137.5 140.0 20 + 20 + 5 + 10 + 5 142.5 20 + 20 + 10 + 10 + 1.25
+ 2.5 + 1.25
20 + 20 + 5 + 5 +
90% 127.9 130.3 20 + 20 + 5 + 5 + 5 132.6 20 + 20 + 5 + 10 + 1.25 135.0 20 + 20 + 10 + 2.5 + 5
2.5 + 1.25
85% 120.8 20 + 20 + 5 + 5 123.0 20 + 20 + 5 + 5 + 1.25 125.3 20 + 20 + 5 + 2.5 + 5 127.5 20 + 20 + 10 + 2.5 + 1.25
80% 113.7 20 + 20 + 5 + 1.25 115.8 20 + 20 + 5 + 2.5 117.9 20 + 20 + 5 + 2.5 + 1.25 120.0 20 + 20 + 10
The sequences shown are the different iron plate discs (in kg) to be placed on each side of a 20 kg bar.
(continued)
APPENDIXES 329

APPENDIX #8: DROPSET CLUSTER CHART (continued)
Dropset cluster (150-200 kg)
100% 150 153 155 158
20 + 20 + 10 + 10 +
95% 142.5 20 + 20 + 10 + 10 + 1.25 145.0 20 + 20 + 10 + 5 + 2.5 + 5 147.5 150.0 20 + 20 + 10 + 10 + 5
2.5 + 1.25
20 + 20 + 10 + 5 +
90% 135.0 20 + 20 + 10 + 2.5 + 5 137.4 139.7 20 + 20 + 10 + 10 142.1 20 + 20 + 10 + 10 + 1.25
2.5 + 1.25
85% 127.5 20 + 20 + 10 + 2.5 + 1.25 129.7 20 + 20 + 10 + 5 132.0 20 + 20 + 10 + 5 + 1.25 134.2 20 + 20 + 10 + 2.5 + 5
80% 120.0 20 + 20 + 10 122.1 20 + 20 + 10 + 1.25 124.2 20 + 20 + 10 + 2.5 126.3 20 + 20 + 10 + 2.5
100% 161 163 166 168
20 + 20 + 10 + 2.5 + 10 + 20 + 20 + 10 + 10 + 20 + 20 + 10 + 5 + 10 +
95% 152.5 155.0 157.5 160.0 20 + 20 + 10 + 5 + 10 + 5
2.5 + 1.25 2.5 + 5 2.5 + 1.25
20 + 20 + 10 + 10 +
90% 144.5 20 + 20 + 10 + 2.5 + 10 146.8 149.2 20 + 20 + 10 + 5 + 10 151.6 20 + 20 + 10 + 5 + 10
2.5 + 1.25
20 + 20 + 10 + 5 +
85% 136.4 20 + 20 + 10 + 2.5 + 5 138.7 20 + 20 + 10 + 10 140.9 20 + 20 + 10 + 5 + 5 143.2
5 + 1.25
80% 128.4 20 + 20 + 10 + 2.5 + 1.25 130.5 20 + 20 + 10 + 5 132.6 20 + 20 + 10 + 5 + 1.25 134.7 20 + 20 + 10 + 5 + 2.5
100% 171 174 176 179
20 + 20 + 10 + 2.5 + 10 + 20 + 20 + 10 + 5 + 2.5 + 20 + 20 + 20 + 10 20 + 20 + 20 + 1.25 +

95% 162.5 165.0 167.5 170.0
5 + 2.5 + 1.25 1.25 + 10 + 2.5 + 1.25 + 2.5 + 1.25 10 + 2.5 + 1.25
20 + 20 + 10 + 2.5 + 20 + 20 + 10 + 5 + 2.5 +
90% 153.9 156.3 158.7 20 + 20 + 20 + 10 161.1 20 + 20 + 20 + 1.25 + 10
10 + 5 1.25 + 10
20 + 20 + 10 + 5 + 2.5 +
85% 145.4 20 + 20 + 10 + 2.5 + 10 147.6 149.9 20 + 20 + 20 + 5 152.1 20 + 20 + 20 + 1.25 + 5
1.25 + 5
20 + 20 + 10 + 2.5 + 20 + 20 + 10 + 5 +
80% 136.8 138.9 141.1 20 + 20 + 20 143.2 20 + 20 + 20 + 1.25
5 + 1.25 2.5 + 1.25
100% 182 184 187 189
20 + 20 + 20 + 2.5 + 10 + 20 + 20 + 20 + 2.5 + 20 + 20 + 20 + 10 + 5 +
95% 172.5 175.0 177.5 180.0 20 + 20 + 20 + 10 + 10
2.5 + 1.25 1.25 + 10 + 2.5 + 1.25 2.5 + 1.25
20 + 20 + 20 + 2.5 +
90% 163.4 20 + 20 + 20 + 2.5 + 10 165.8 168.2 20 + 20 + 20 + 10 + 5 170.5 20 + 20 + 20 + 10 + 5
1.25 + 10
20 + 20 + 20 + 2.5 +
85% 154.3 20 + 20 + 20 + 2.5 + 5 156.6 158.8 20 + 20 + 20 + 10 161.1 20 + 20 + 20 + 10
1.25 + 5
80% 145.3 20 + 20 + 20 + 2.5 147.4 20 + 20 + 20 + 2.5 + 1.25 149.5 20 + 20 + 20 + 5 151.6 20 + 20 + 20 + 5 + 1.25
100% 192 195 197 200
20 + 20 + 20 + 1.25 + 20 + 20 + 20 + 5 + 2.5 + 20 + 20 + 20 + 5 + 2.5 + 20 + 20 + 20 + 10 +

95% 182.5 185.0 187.5 190.0
10 + 10 10 + 5 1.25 + 10 + 5 10 + 5
20 + 20 + 20 + 1.25 + 20 + 20 + 20 + 5 + 20 + 20 + 20 + 5 + 2.5 +
90% 172.9 175.3 177.6 180.0 20 + 20 + 20 + 10 + 10
10 + 5 2.5 + 10 1.25 + 10
20 + 20 + 20 + 5 + 20 + 20 + 20 + 5 + 2.5 +
85% 163.3 20 + 20 + 20 + 1.25 + 10 165.5 167.8 170.0 20 + 20 + 20 + 10 + 5
2.5 + 5 1.25 + 5
20 + 20 + 20 + 5 +
80% 153.7 20 + 20 + 20 + 1.25 + 5 155.8 20 + 20 + 20 + 5 + 2.5 157.9 160.0 20 + 20 + 20 + 10
2.5 + 1.25
The sequences shown are the different iron plate discs (in kg) to be placed on each side of a 20 kg bar.
330 APPENDIXES

APPENDIX #9: CLASSIFICATION OF TRAINING
TECHNIQUES BASED ON EXPERIENCE
LEVEL 1 (<1 year)
Accumulation methods
Maximal aerobic speed (MAS) Postactivation Burn set 5-10-20 triset
Limited aerobic endurance Triset Forced set 4-rep system
Long-term aerobic endurance Pre-post-fatigue Cheat set Speed-set training
Full-body split Mechanical dropset Super-pump set long version Power circuit training
Lower- and upper-body split The 21 Super-pump set regressive version Small-angle training
Push–pull split Giant organic set 1 Double progression method Bookend training
3-day split Giant organic set 2 Maximum contraction Elastics training
Push–pull–isolation training Maximal fatigue Constant tension Variable resistance training
4-day split Postfatigue isometric Descending sets 1 Machine muscle
Unilateral split Rest-pause Descending sets 2 Posing
5-day split Extended 7’s Descending sets 3 Maximum duration isometric
Submaximal set Alternating rest-pause German volume phase 1 Timed sets
Failure set Super slow reps 5-5 German volume phase 2 Isometric with perturbations
Hypertrophy 12RM-10RM-8RM-6RM Super slow reps 10-4 Regressive concentric–isometric Quasi-isometric eccentric
Agonist superset Negative reps Eccentric–concentric contrast Iso-max eccentric
Antagonist superset Super slow eccentric reps Eccentric–isometric contrast 1 General standards 13RM-30RM
Stages 20RM-20RM-20RM-
Complementary superset Regressive eccentric reps Eccentric–isometric contrast 2
30RM-30RM
Dropset Double contraction Concentric static-dynamic Stages 20RM-15RM-12RM-20RM
Double dropset 4 × 10 per minute Tempo contrast Circuit
Holistic set Overload in big waves 6×6×6 Minicircuit
Prefatigue Stage 10RM-6RM 5×6 100 repetitions
Postfatigue Stage 6RM-10RM 1-rep to 1-set method 70 repetitions

Strength intervals
Metabolic training Internal pyramid method Density training
(cardioacceleration)
Metabolic prefatigue External pyramid method Unilateral exercises Short internals at 60%
Metabolic postfatigue Rack pyramid method ECO training method Long intervals at 60%
Preactivation Pure concentric Nubret pro-set Continuous work at 40%
2-day split Tabata method Powerwalking 16-week evolution
Uniangular triset Super-pump set short version 4-minute muscle Rest period 15RM
Intensification methods
Explosive static-dynamic Ballistic exercises 5×5 1-minute intervals at 85%
Sport-specific movement
Olympic weightlifting variations 5 × 5 higher strength Squat–bench–deadlift split
with overload
Traditional exercises with
Metabolic training Ballistic isometric
max power
(continued)
APPENDIXES 331

APPENDIX #9: CLASSIFICATION OF TRAINING TECHNIQUES BASED ON EXPERIENCE (continued)
LEVEL 2 (1-2 years)
Back-to-back training Giant organic set 5 German volume phase 3
Twice-a-day training Full giant organic set Anaerobic lactic capacity
Prepotentiation Super negative reps Dropset with progressive reps
Postpotentiation Hypertrophy circuit Overreaching method
Giant organic set 3 Breathing squat HSS-100
Giant organic set 4 Muscular chaos Isometric strength
Continuous plyometric circuit Intermittent strength-speed 5 × 10
German volume phase 4
Anaerobic alactic power Interset decreasing loads Depth jump
Anaerobic alactic capacity Grouping Overspeed eccentric
Acceleration Grouping dropset Drop and catch
Maximum speed (velocity) 1-minute intervals at 90% Drop, catch, and lift
Speed endurance Wendler method Plyometrics with or without load
Sprints with sled, tire, or parachute 5-3-2 split Complex training
Contrast sprints with sled, tire, or parachute Westside method Variable resistance with bands
Assisted overspeed with band Heavy lifting and manual isometrics Repeated jumps, impulses, and throws
Contrast sprints with a partner Kulesza method Canadian ascending–descending training
Climbing acceleration Bulgarian method Russian complex training
Climbing maximal speed Overload in small waves Russian complex training (emphasis on strength)
Contrast climbing maximal speed 5 × 10 Russian complex training (emphasis on speed)
Maximum downhill speed Max effort with variable resistance Bulgarian complex training
Contrast maximum downhill speed Isometric strength Big Kahuna
Acceleration with changes of direction Extended 5’s cluster Big Kahuna regression
Change of direction cone drills Classic cluster Big Kahuna progression
Anaerobic lactic power Antagonist cluster Intermittent plyometric circuit
Anaerobic lactic capacity Mentzer cluster Continuous plyometric circuit
General standards 1RM-5RM Maximum intensity isometric Intermittent strength-speed
Strength in multiple splits Electrostimulation 45-second circuit
Maximum weight 1 2/1 technique Landmine circuit
Maximum weight 2 2-movements technique Antagonist Russian complex
Stage 5RM-3RM Depth landing Potentiation + metabolic
Partial reps with max effort Starting strength Maximum contraction cluster
LEVEL 3 (>2 years)

The layer system
Super-Pletnev Functional isometric cluster Supramaximal cluster
The inch program Overshoot (with weight releasers) Contrast with weight releasers
Dropset cluster The layer system 120/80 method
Accentuated eccentric cluster Pure eccentric (maximal and supramaximal)
332 APPENDIXES

APPENDIX #10: TRAINING TECHNIQUE TEMPLATE
Perceived effort
NAME OF YOUR TECHNIQUE

hypertrophy
Effect on strength
and power
ADVANTAGES
Effect on muscular
endurance
Accumulation
method
Rest between
sets
YOUR TIPS
VISUAL OF YOUR TECHNIQUE
From K. Arseneault, The Complete Guide to Strength Training Methods (Champaign, IL: Human Kinetics, 2024). APPENDIXES 333

TECHNIQUES INDEX
Plan or Plan or
Technique name # Chapter Page Technique name # Chapter Page
strategy strategy
1-minute intervals at 85% 34 2 S 58 Anaerobic lactic power 17 1 S 37
1-minute intervals at 90% 35 2 S 59 Antagonist cluster 51 2 S 76
1-rep to 1-set method 145 3 P 174 Antagonist Russian
206 7 S 253
complex
16-week evolution 23 2 P 47
Antagonist superset 72 3 S 101
100 repetitions 214 8 S 265
Assisted active static
120/80 method 181 5 S 218-219 225 9 S 281
stretching
2/1 technique 171 5 S 208 Assisted overspeed with
8 1 S 28
2-day split 58 3 P 87 band
2-movements technique 172 5 S 209 Back-to-back training 66 3 P 95
The 21 90 3 S 119 230-

Ballistic exercises 188 6 S
231
3-day split 61 3 P 90
Ballistic isometric 166 4 S 199
4 × 10 per minute 110 3 S 139
Ballistic stretching 227 9 S 283
Big Kahuna 198 6 S 241
4-minute muscle 154 3 S 183
Big Kahuna progression 200 6 S 243
4-rep system 152 3 S 181
Big Kahuna regression 199 6 S 242
45-second circuit 204 7 S 251
Bookend training 157 3 P 186
5-3-2 split 46 2 P 71
Breathing squat 131 3 S 160
5×5 27 2 S 51
Bulgarian complex
5 × 5 higher strength 28 2 S 52 197 6 S 240
training
5×6 144 3 S 173 Bulgarian method 39 2 S 64
5 × 10 41 2 S 66 Burn set 118 3 S 147
5-10-20 triset 151 3 S 180 Canadian ascending–
193 6 S 236
descending training
Change of direction cone
6×6×6 143 3 P 172 16 1 S 36
drills
70 repetitions 215 8 S 266
Cheat set 120 3 S 149
Acceleration 3 1 S 23
Circuit 212 8 S 263
Acceleration with
15 1 S 35 Classic cluster 50 2 S 75
changes of direction
Climbing acceleration 10 1 S 30
Accentuated eccentric
54 2 S 79
cluster Climbing maximal speed 11 1 S 31
Active static stretching 224 9 S 280 Complementary superset 73 3 S 102
Agonist superset 71 3 S 100 Complex training 185 6 S 227
Alternating rest-pause 101 3 S 130 Concentric static-
141 3 S 170
dynamic
Anaerobic alactic
2 1 S 22
capacity Constant tension 127 3 S 156
Anaerobic alactic power 1 1 S 21 Continuous plyometric
202 7 S 249
Anaerobic lactic capacity 18 1 S 38 circuit
P = Training plan; S = Training strategy
334 TECHNIQUES INDEX

Plan or Plan or
strategy strategy
Continuous work at 40% 219 8 S 270 External pyramid method 115 3 S 144
Contrast climbing Failure set 69 3 S 98
12 1 S 32
maximal speed
Forced set 119 3 S 148
Contrast maximum
14 1 S 34 Full-body split 57 3 P 86
downhill speed
Contrast sprints with a Full giant organic set 96 3 S 125
9 1 S 29
partner Functional isometric
55 2 S 80
Contrast sprints with cluster
7 1 S 27
sled, tire, or parachute General standards 1RM-
22 2 S 46
Contrast with weight 5RM
180 5 S 217
releasers General standards 13RM-
209 8 S 260
Density training 146 3 S 175 30RM
Depth jump 175 5 S 212 German volume phase 1 132 3 S 161
Depth landing 174 5 S 211 German volume phase 2 133 3 S 162
Descending sets 1 128 3 S 157 German volume phase 3 134 3 S 163
Descending sets 2 129 3 S 158 German volume phase 4 135 3 S 164
Descending sets 3 130 3 S 159 Giant organic set 1 91 3 S 120
Double contraction 108 3 S 137 Giant organic set 2 92 3 S 121
Double dropset 75 3 S 104 Giant organic set 3 93 3 S 122
Double progression Giant organic set 4 94 3 S 123

124 3 S 153
method Giant organic set 5 95 3 S 124
Drop and catch 177 5 S 214 Grouping 33 2 S 57
Drop, catch, and lift 178 5 S 215 Grouping dropset 32 2 S 56
Dropset 74 3 S 103 Heavy lifting and manual
37 2 S 62
Dropset cluster 53 2 S 78 isometrics
Dropset with progressive Holistic set 76 3 S 105

137 3 S 166
reps HSS-100 161 3 P 190
Eccentric–concentric Hypertrophy 12RM-
138 3 S 167 70 3 S 99
contrast 10RM-8RM-6RM
Eccentric–isometric Hypertrophy circuit 109 3 S 138
139 3 S 168
contrast 1
The inch program 44 2 P 69
Eccentric–isometric
140 3 S 169 Intermittent plyometric
contrast 2 201 7 S 248
circuit
ECO training method 148 3 S 177
Intermittent strength-
Elastics training 158 3 S 187 203 7 S 250
speed
Electrostimulation 170 4 S 203 Internal pyramid method 114 3 S 143
Explosive static-dynamic 182 6 S 224 Interset decreasing loads 31 2 S 55
Extended 5’s cluster 49 2 S 74 Isolated active stretching 226 9 S 282
Extended 7’s 100 3 S 129 Iso-max eccentric 169 4 S 202
TECHNIQUES INDEX 335

Plan or Plan or
strategy strategy
Isometric strength 43 2 S 68 Nubret pro-set 150 3 S 179
Isometric with Olympic weightlifting
167 4 S 200 183 6 S 225
perturbations variations
Kulesza method 38 2 S 63
Overload in big waves 111 3 S 140
Landmine circuit 205 7 S 252
Overload in small waves 40 2 S 65
The layer system 162 3 P 191
Overreaching method 149 3 P 178
Limited aerobic
20 1 S 40
endurance Overshoot (with weight
191 6 S 234
releasers)
Long intervals at 60% 218 8 S 269
Overspeed eccentric 176 5 S 213
Long-term aerobic
21 1 S 41
endurance Partial reps with max
30 2 S 54
effort
Lower- and upper-body
59 3 P 88
split Passive static stretching 223 9 S 279
Machine muscle 160 3 S 189 Plyometrics with or

184 6 S 226
without load
Max effort with variable
42 2 S 67
resistance PNF, agonistic reversal 236 9 S 292
Maximal fatigue 97 3 S 126 PNF, contract–relax 233 9 S 289
Maximum aerobic speed PNF, hold–relax 234 9 S 290

19 1 S 39
(MAS)
PNF, repeated
237 9 S 293
Maximum contraction 126 3 S 155 contractions
Maximum contraction PNF, rhythmic initiation 229 9 S 285

56 2 S 81
cluster
PNF, rhythmic
232 9 S 288
Maximum downhill speed 13 1 S 33 stabilization
Maximum duration PNF, slow reversal 230 9 S 286

164 4 S 197
isometric
PNF, slow reversal–hold 231 9 S 287
Maximum intensity
165 4 S 198 PNF, slow reversal–hold–
isometric 235 9 S 291
relax
Maximum speed
4 1 S 24 Posing 163 4 S 196
(velocity)
Postactivation 83 3 S 112
Maximum weight 1 25 2 S 49
Postfatigue 78 3 S 107
Maximum weight 2 26 2 S 50
Postfatigue isometric 98 3 S 127
Mechanical dropset 88 3 S 117
Postpotentiation 85 3 S 114
Mentzer cluster 52 2 S 77
Metabolic postfatigue 81 3 S 110 Potentiation + metabolic 208 7 S 255
Metabolic prefatigue 80 3 S 109 Power circuit training 155 3 S 184
Metabolic training 207 7 S 254 Powerwalking 222 8 S 273
Minicircuit 213 8 S 264 Preactivation 82 3 S 111
Muscular chaos 125 3 P 154 Prefatigue 77 3 S 106
Negative reps 104 3 S 133 Pre-post-fatigue 87 3 S 116

336 TECHNIQUES INDEX

Plan or Plan or
strategy strategy
Prepotentiation 84 3 S 113 Stages 20RM-20RM-
210 8 S 261
20RM-30RM-30RM
Proprioceptive
neuromuscular 228 9 S 284 Starting strength 190 6 S 233
facilitation (PNF)
Strength in multiple
24 2 P 48
Pure concentric 117 3 S 146 splits
Pure eccentric (maximal Strength intervals
173 5 S 210 216 8 S 267
and supramaximal) (cardioacceleration)
Push–pull–isolation Submaximal set 68 3 S 97

62 3 P 91
training
Super negative reps 105 3 S 134
Push–pull split 60 3 P 89
Super-Pletnev 36 2 S 60-61
Quasi-isometric
168 4 S 201 Super-pump set long
eccentric 121 3 S 150
version
Rack pyramid method 116 3 S 145
Super-pump set
123 3 S 152
Regressive concentric– regressive version
136 3 S 165
isometric
Super-pump set short
122 3 S 151
Regressive eccentric version
107 3 S 136
reps
Super slow eccentric
106 3 S 135
Repeated jumps, reps
192 6 S 235
impulses, and throws
Super slow reps 5-5 102 3 S 131
Rest-pause 99 3 S 128
Super slow reps 10-4 103 3 S 132
Rest period 15RM 220 8 S 271
Supramaximal cluster 179 5 S 216
Russian complex training 194 6 S 237
Tabata method 221 8 S 272
Russian complex training
196 6 S 239 Tempo contrast 142 3 S 171
(emphasis on speed)
Timed sets 79 3 S 108
Russian complex training
195 6 S 238
(emphasis on strength) Traditional exercises
186 6 S 228
with max power
Short intervals at 60% 217 8 S 268
Triset 86 3 S 115
Small-angle training 156 3 S 185
Twice-a-day training 67 3 P 96
Speed endurance 5 1 S 25
Uniangular triset 89 3 S 118
Speed-set training 153 3 S 182
Unilateral exercises 147 3 S 176
Sport-specific movement
189 6 S 232
with overload Unilateral split 64 3 P 93
Sprints with sled, tire, or Variable resistance
6 1 S 26 159 3 S 188
parachute training
Squat–bench–deadlift
48 2 P 73 Variable resistance with
split 187 6 S 229
bands
Stage 5RM-3RM 29 2 S 53
Wendler method 45 2 P 70
Stage 6RM-10RM 113 3 S 142
Westside method 47 2 P 72
Stage 10RM-6RM 112 3 S 141
Stages 20RM-15RM-
211 8 S 262
12RM-20RM
TECHNIQUES INDEX 337

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GLOSSARY
activation—Movement characterized by an unstable potentiation—Movement performed with great power

environment that is conducive to the recruitment of fast- without deceleration at the end of the concentric phase; it
twitch fibers for stability. is conducive to the recruitment of fast-twitch fibers (motor
units with a high activation threshold) and to the creation of a
backpedal—Fast sprint backward. facilitation effect.
cluster—A set broken into several minisets with short rest powerlifting—A form of competitive weightlifting in which
periods between them. contestants attempt three types of lifts in a set sequence
CNS—Central nervous system. (squat, deadlift, bench press).
MAP—Maximum aerobic power, or the maximum rate at reps—Repetitions.

which oxygen can be used during a specified period (usually RM—Repetition maximum.
2-8 minutes), typically during intense exercise.
shuffle—To walk by dragging one’s feet along or without
MAS—Maximum aerobic speed, the running speed at which lifting them fully off the ground.
your oxygen uptake is at your maximal level.
Smax—Maximum speed, the fastest speed you can reach in
metabolic—Movement characterized by explosive repetitions your sport (running, cycling, swimming).
lasting 20-60 seconds.
tempo—The speed of effort (e.g., 3-0-1-0). These numbers
motor unit—A unit composed of a motor neuron and a group refer to the eccentric phase (3 seconds), eccentric–concentric
of muscle fibers that are innervated by the motor neuron. transition (0 seconds, fast), concentric phase (1 second),
The number of fibers per motor unit may vary. For example, concentric–eccentric transition (0 seconds, fast).
a motor unit of an eye muscle can contain 5-10 muscle
fibers, whereas a motor unit of a quadriceps can contain
approximately 150 fibers.
Olympic weightlifting—Weightlifting of a type performed as

a competitive event at the Olympic Games (the lifts involved
are the snatch and the clean and jerk).
342 GLOSSARY

ABOUT THE AUTHOR
Keven Arseneault, CSCS, is the owner of Keven Arseneault

Kinesiologist in Montreal. He is a former co-owner of Maxi-
Forme Fitness of Charny and worked at Hardgym Performance,
a performance center located in the heart of Québec City, where
he was responsible for the training or nutrition of top athletes,
including football players (Canadian Football League), hockey
players (National Hockey League, Quebec Major Junior Hockey
League), strongman athletes on the world circuit, and firefigh-
ters competing on the FireFit global circuit. He also specializes
in coaching tactical and operational professionals, including
firefighters, police officers, ambulance personnel, bodyguards,
and military personnel.
Arseneault has competed in five bodybuilding competitions

(2004 to 2010) on the Québec and Canadian scene. During those
years, he was able to experiment with different nutritional
protocols and training to better understand the differences
between theory and practice.
He has a master of kinanthropology from Université du Québec

à Montréal (UQAM), a bachelor of kinesiology and nutrition from
Laval University, and a postgraduate diploma in functional food
and health from the same university. He also holds National
Strength and Conditioning Association’s CSCS certification
and has Level 1 certification in weightlifting from the National
Coaching Certification Program (NCCP).
ABOUT THE AUTHOR 343

Find more
outstanding
resources at
US.HumanKinetics.com
Canada.HumanKinetics.com
In the U.S. call 1-800-747-4457
Canada 1-800-465-7301
International 1-217-351-5076

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Keven Arseneault

E8860-ArseneaultBook.indb 1 12/15/22 10:03 AM

Names: Arseneault, Keven, 1986- author.

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Chapter 1 Cardiovascular Training��������������������������������������������������������������������� 16

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E8860-ArseneaultBook.indb 4 12/15/22 10:03 AM

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b) Recruitment of motor units 13RM-30RM

c) Recruitment of motor units 6RM-12RM

d) Recruitment of motor units 1RM-5RM

e) Explosive work Recruitment of inverted motor units

NF: Nonfatigued motor units that are recruited

E8860-ArseneaultBook.indb 6 12/15/22 10:03 AM

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7. Muscular hypertrophy. Increasing the cross-section­

E8860-ArseneaultBook.indb 8 12/15/22 10:03 AM

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Effect on Strength and Power

or power that can be achieved using the technique.

TRAINING TECHNIQUE DESCRIPTIONS 11

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clude the following: 6 >100 Supramaximal

→ Increasing the duration of workouts (most com- 5 90-100 Maximal

mon in endurance training) 4 80-90 High

→ Increasing the frequency of workouts (e.g., 1 vs. 3 70-80 Moderate

2 workouts per day; 3 vs. 5 workouts per week) 2 50-70 Low

12 TRAINING TECHNIQUE DESCRIPTIONS

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Training Strategies and Plans

training technique descriptions 13

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I would like to acknowledge Christian Thibaudeau, Richard Chouinard, Noël Decloïtre,

I am very grateful to all of you.

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Pages 8, 16-17, 20: sportpoint/Adobestock; page 13: maxoidos/Adobestock; page 26:

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+ Number of repetitions: 2-8 (Smax),

+ Sets per exercise: 1-6 (Smax),

+ Rest between reps: 30-60 seconds

+ Rest between sets: 2-5 minutes

+ Rest between workouts:

E8860-ArseneaultBook.indb 17 12/15/22 10:03 AM

18 THE COMPLETE GUIDE TO STRENGTH TRAINING METHODS

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20 THE COMPLETE GUIDE TO STRENGTH TRAINING METHODS

E8860-ArseneaultBook.indb 20 12/15/22 10:03 AM

Accumulation PRESCRIPTION TABLE

E8860-ArseneaultBook.indb 21 12/15/22 10:03 AM

Accumulation PRESCRIPTION TABLE

22 THE COMPLETE GUIDE TO STRENGTH TRAINING METHODS

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HOW DOES IT WORK?

95%-100% 4-6 4-6 30-60 seconds 3-5 minutes

E8860-ArseneaultBook.indb 23 12/15/22 10:03 AM

Experience required DISADVANTAGES

Accumulation PRESCRIPTION TABLE

Chapter 1 Cardiovascular Training�� 16

7. Muscular hypertrophy. Increasing the cross-section