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Muscle Building Technique: The Golden Standard

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The Golden Standard

This is a tried and true method of weight training.  It is the foundation of all weight training regimens.  It is probably the oldest method of training I know.  Its fairly easy to remember.  Add weight after EACH SET:

  1. The first set is a weight you can do comfortably for 12 reps
  2. Second set of 10 reps
  3. Third set of 8 reps
  4. Fourth set of 6 reps
  5. Fifth set of 4 reps

This format isn’t set in stone.  This is simply a reliable structure you can use to gauge strength and conditioning improvement.  You can play around with the weight, set numbers, and the number of sets performed.  The idea is the same: add weight each set until you get to a point where you can’t add anymore.

Try not to go until failure.  You should always have another rep or two left in you by the end of the set.

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Founder of Pasadena Muscle Company. Purveyor of physical fitness excellence.

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