Adam U/L

Program Description

How to warmup? Start light & pyramid up (8,5,3) for example let’s take a Chest Press where our working weight is 60lbs x 8 Reps. Start with around 50% of your working weight e.g (50%) 30lbs x 8 (60%) 35lbs x 5 (80%) 50 lbs x 3 1st Working Set: 60lbs x 8 How hard should “working sets” be? The last repetition of your working set should be hard enough that you’re unable to preform the next repetition without breakdown in form. How Do You Progress? In your program you’re given a desired rep range. For your working weight pick a weight the causes you to fall short of the end of the rep range given. Then over the course of the program try to use that same weight & add reps. e.g Rep Range: 8-10 Week 1: Week 2: Week 3: 100 x 8 100x9 100x10 Now that you’ve reached the end rep range increase the weight by the smallest increment possible. What Tempo Should You Be Using? On the way down the goal is to control the weight. Count in your head 1,2 then move the weight up as hard as you can. Not in an attempt to throw the weight but just to get it to the end of the range of motion. As the set progresses the reps will slow regardless of how “hard” you push.

Program Overview

Summary