Page 11 - Phaseone
P. 11
L I F T I N G H E A V Y
O H E A V Y L O A D S I N T H E 1 - 6 R E P M A X R A N G E I S M O S T
E F F E C T I V E
Choose multi-joint exercises (squats, bench press) before single-joint exercises
(leg extensions)
A L W A Y S P E R F O R M W E I G H T T R A I N I N G B E F O R E Y O U R C A R D I O
o Use 2-3 minute rest periods in between lifts in order to maximize your
strength for each set. Training volume should be kept to a minimum to avoid
overtraining
O I M P O R T A N C E W H E N L I F T I N G H E A V Y : D O N O T P E R F O R M
E A C H S E T A T 1 0 0 % E F F O R T .
This is because you want to work up to your heaviest weight without overtaxing your 7
body before getting there. It is not about the amount of exercises you complete, it's
about the intensity, proper execution/form and muscle mind connection of each
exercise
S T R E N G T H
