2. Healthy-Strength (Strength & Size)

This program is great if you love 1-5 rep range strength

Choose up to 4 Key Lifts You Want To Get Crazy Strong At.

The strongest I've been is training this method.

Change the lifts every 2 weeks. This can be a small change like pause, bands etc or a bigger change like from dips to behind the neck presses.

There should be 3-5 reps in the tank AT LEAST... no joint or tendon pain allowed!

Day 1 - 1 x 10

Day 2 - 2 x 5

Day 3 - 10 - 5 - 1

Together with the low repetition work you'll get easy blood flow to the tissues you're working. You can get these done before, after or between sets.

20 repetitions on 10 movements. 1 set or rest-pause...

It could look like this 20 reps or 10-10 or 5-5-5-5 or 10,5,3,2.

Don't work too hard. Keep moving. Push 1-2 movements to failure if you want but the rest should be relatively easy.