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1. Use either 55 or 53 for your workouts. Or for better results, alternate between workouts of the two. 2. Start your cycle light around 60-65% to give yourself some momentum and train the skill of strength. 3. Train 3 times a week using an A-B Split that is, where you alternate between an A training session and a B training session.
Also, turn your warm ups into Group Sets Group sets, are a little trick I learned from my weightlifting coach. You simply perform your warm up sets back-to-back, adding load each set, with as little rest as possible between them. This excites your nervous system and allows you to put more force into each rep of that top set. And they work like a charm. (You might feel a little winded after doing them, but dont worry about that the metabolic effects dont have a negative neurological transfer.) Heres how I recommend you perform this: Sets 1-3: As little rest as possible between them and then rest 2-3 minutes after set 3. Set 4: First work set. Rest 3-5 minutes after. Set 5: Top set. However, if youre really hurting in the sleep department or using some highly technical lifts, you may want to do it the following way (which is what I do): Set 1: Rest long enough to add load or around 30 to 60s, depending on the exercise or how Im feeling on that exercise Set 2: Rest long enough to add load OR about 60-120s, depending Set 3: Rest 2-3 minutes Set 4: Rest 3-5 minutes, usually more toward 5 minutes the heavier the load Set 5: Top set. When I was younger, I used to love the high volume, multiple 70 Percent for five by five type routines. Now, I just dont have the time, energy, or desire to perform them. Ive found I can make great, steady, measurable progress using the Top Set Method. If youve stalled or burnt out, you should give it a shot Its the most stress-free strength training method Ive found.
Geoff Neupert: StrongFirst Bio Geoff Neupert, Master SFG, CSCS, has been training both himself and others with
kettlebells since 2002. Hes been in the fitness/strength & conditioning industries since 1993 and has worked as a personal trainer, Division 1 strength and conditioning coach (Rutgers University), and a personal training business owner. He has over 22,000 hours of one-on-one personal training since he started counting in 2002. He currently writes a daily strength and conditioning report called Kettlebell Secrets, in which he dishes out no-nonsense advice to get as strong, lean, and well conditioned as possible using kettlebells; he also consults with clients online. Geoff has authored multiple books and training programs, including, Kettlebell Muscle, Kettlebell Burn 2.0, Kettlebell Burn EXTREME!, Kettlebell Express!, Kettlebell Express! ULTRA, and Kettlebell STRONG!, The Olympic Rapid Fat Loss Program, Six Pack Abs 365, and The Permanent Weight Loss Solution. He has also co-author the ground-breaking training books: Original Strength and Original Strength: Performance. Geoff is a former state champion and nationally qualified Olympic lifter. He is married to a wonderful woman and has two young kids, who keep him on his toes, which coincidentally, is pretty good for hamstring development.
Geoff is also the CEO of Original Strength Systems, a movement restoration system whos mission is to set people free through movement.
http://www.strongfirst.com