THE MEAT
OF IT ALL
Workouts are not an endurance sport, but
rather, resistance training is a peak-intensity
sport that should really always be based on
the overload principle for maximum growth
and change. Our muscles grow from those
one or two sets when we attempt to lift more
than we did in prior workouts, not from lifting
the same weight as yesterday.
So, when you lift, the idea is to
warm up with a low weight using higher
reps (between 12 and 15), then move
immediately to a “working set” where you
raise the weight right away, and either make
that your one big set where you try to best
yourself, or do two work sets where the first
is heavy and the second is an attempt to lift
more than the last.
I personally like to use a “pyramid”
sequence where you start with a compound
exercise using lower weight and higher
reps, then immediately move to three work
sets where weight is high and repetitions
are low, and finish with a copy of the first
set – effectively raising the repetitions and
lowering the amount of weight used once
again.
I then recommend doing a single set of a
“finishing exercise” to failure. You can either
do this by using a drop set, where you start
with a heavy weight, and progressively drop
to a lower weight until failure. You can also
create a condition of “total failure” with a
single set of heavy weight, lifted until failure.
I should mention, “failure” means a few
things: It means you are physically unable to
continue, keeping good form is impossible,
and that your body’s ability to withstand
both pain and fatigue is at its absolute limit
because lactic acid has set in to the point of
immobility.
Nautilus founder Arthur Jones is often
credited with popularizing the one-set-to-
failure concept because he believed that
lifters should work to a point of momentary
failure, using one set per exercise/per
session, rather than using muscle-and-mind-
numbing multiple sets where mediocrity (in
both weight and effort) was allowed to dwell.
In part, I agree with this and will have
you doing one big set to failure on your final
exercise. However, I don’t agree that one
set would have been ample, as additional
workout principles, such as intensity and
periodization, are also important.
Why This Workout
Program Works:
I know humans are inherently curious
beings, and don’t come by blind faith very
easily. So we know you want to know why
this will work before seeing for yourself.
I mean, you don't exactly need to know
a thing about electricity to turn on a light
in a room and have it work for you. But in
the interest of disclosure, I’ll give you a few
reasons why:
First, this workout is effective because,
with the exception of one day per week
where you’ll have total rest, you’ll either be
training or doing cardio. Workouts are brief,
intense and progressive, and use the “high-
point” technique: Meaning, you can either
choose to work out long or work out hard.
I favor the "hard" stuff, and suggest you try
for a personal best in each body part section
where reps are low and weight is high.
Intensity must be present in a workout for
it to produce results. “Extrinsic” intensity
(magnitude of the external load) is objec-
tive – 300 pounds is always 300 pounds.
“Intrinsic” intensity (magnitude of effort
applied to load) is subjective – such as
when you determine you have gone to fail-
ure and we must take your word on that.
PRO TIP:
TRAINING GUIDE
PRIMAL MUSCLE 7