The concept behind this program is to exercise the "entire" muscle. Picture a muscle having 10 layers. Traditional workouts only work 8 of the 10 layers (this is just a way to describe the theory not what actually happens). Even the seasoned weight lifter (or body builder) doesn't work these last layers. They usually overwork the 8 that are used (which is referred to as over training). The idea of this program is to tax the "entire" muscle, which will stimulate growth. An equally important ingredient of this program is REST.

This program is basically designed for workouts every other day. Click on this link to view "Alternative Schedules." Always warm-up and stretch before your workout. Two different exercises are performed for large muscle groups, 1 for small. Each exercise, except calves, are done with 6 sets of 5 repetitions (reps). There is no rest taken between the first 3 sets, only the amount of time it takes to add weight (this lack of rest is important!). These sets (1^st-3 sets) are done very SLOW, excellent form, working the entire muscle. Rest between the first 3 and last 3 sets. When performing the last 3 sets, do not rest between sets (rest only involves time it takes to remove weights). Have someone else take weight off to speed things up.

The first set is done with an amount of weight that should be very easy to complete for that exercise. Second set is a weight that you can complete 5 reps without problem. Do not rest between 1st and 2nd sets, just add weights and continue onto 2nd set. Third set should be all that you can do to complete 5 reps (remember these 3 sets are done SLOW). Do not rest between 2^nd and 3^rd sets, just add weights and continue onto 3^rd set. At this point, you probably will not be able to do 5 reps with as much weight you normally use. If you can, you probably are not using slow enough, deliberate repetitions.

If you have a training partner, during your rest period (between 1^st-3 and 2^nd-3 sets) is good time to have them do their 1st-3 sets. For your first set of last 3, add MAXIMUM weight so you can do a "normal set" of 5 reps. Drop the amount of weight about 10% for each of the last 2 sets. You may have to drop a higher percentage if someone else quickly gets the weight off (less rest), or reduced percentage (less weight taken off) if you have to take the weight off (you're getting more rest). You may also need to take off more than 10 percent if you are unable to perform 5 reps. Have your weights set up in proper increments for removal during last 3 sets.

This type of workout is very intense. You are working out in a very anaerobic condition, trying to catch your breath at the end of a set (of 3). You must stay focused on the task at hand. When people lose focus, they have "lost their lunch," and even passed-out. Check with your physician to assure you are in good enough shape to tackle this rigorous program before beginning. While this is "training smart," nobody said it was "easy."

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