INCREASE YOUR MAX LIFTS
Tired of seeing all those guys at the gym pushing fully loaded barbells? Trying to join that elusive 300lb club? Than this 8 week routine may be for you. This workout plan is designed specifically for increasing your maximum poundage on any of the power movements. I would suggest concentrating on increasing your max lift one movement at a time so as to get the best results.
Week 1. You’re going to want to start this program by testing your single rep max. Start off with a warmup set and increase the poundage until you get to your single rep max.
Week 2. This week you are going to be doing triples, or sets of three. Start with a warmup set and then do three working sets with a weight that you can get three repititions with.
Week 3. Next you will be using a weight that you can get six reps with; one warmup set and three sets of six reps.
Week 4. This week you will be doing sets of ten reps; one warmup and three sets of ten reps.
Week 5. Increase the rep count to twelve reps this week; one warmup and three sets of twelve.
Week 6. The rep count is now up to fifteen this week; one warmup and three sets of fifteen.
Week 7. This is an active rest week. This week you will be skipping the movement that you are concentrating on. You will still work out that particular body part only you will be doing other exercises. This gives your body a chance to “catch up” and recover for week 8.
Week 8. This is basically Week 1 revisited. Its time to test that single rep max again. Your max lift should be increased by 10 to 20lbs.
This training cycle works well for most people and I utilize it often.
