If you count up the reps in column C, you'll find
that this particular trainee was only able to do 13 total working reps.
Two hundred pounds is too much weight in this instance, and the trainee
should have used perhaps 5 pounds less.

If, however, the trainee
was able to do 5 sets of 5 reps, in either the first workout or
subsequent workouts, he or she should increase the weight by 5 or 10
pounds. The key is to keep adding small increments of weight until the
3-week training period is over.

Here's a sample arm workout using the 5x5 method:

Weeks 1-3 (5x5 Reps�402 Tempo�120 Second Rest Interval)
A1) Seated Dumbbell Curls
A2) Parallel Bar Dips
Increase resistance by either hanging a plate off a weight belt or by holding a dumbbell between your feet.
B1) Scott Reverse Curls
B2) Lying EZ Bar Triceps Extensions

Weeks 4-6: The Patient Lifter's 6x4 Method
This method requires that you start off with a weight that you can
handle comfortably for 6 sets of 2 reps. Depending on how
neurologically efficient you are, the weight will be anywhere from 80
to 87% of your 1-rep maximum. The goal is to be able to eventually use
the same weight to do 6 sets of 4 reps. Why is it called the "Patient
Lifter's" method? Because you don't get to increase the load until you
can do all 6 sets for 4 reps, using a weight that you could initially
only do for 6 sets of 2 reps. You'll either get stronger or bore
yourself to death by using the same weight over and over.

Don't
worry, though. You'll get stronger quickly and graduate to a higher
weight. The system works by the law of repeated efforts. You'll force
the nervous system to accept the new load as being "normal." Be sure to
take at least 4-5 minutes in-between sets, though, to allow full
recovery of the nervous system. However, you can still pair exercises
for the agonist and antagonists together during the 4-5 minute resting
period to maximize the return on your training time. In other words, if
you do a set of 2 (or 4) reps for biceps, you can do a set of 2 (or 4)
reps for triceps while you're waiting for the 4-5 minutes to tick away.

Here's a sample routine for weeks 4 through 6:

Weeks 4-6 (6x2-4 Reps�501 Tempo�120 Second Rest Interval)
A1) Scott Close-Grip BB Curls
A2) Close-grip Bench Press
B1) Standing EZ-Bar Curls
B2) Rack Lock-Outs

Weeks 7-9: 2x6-8 Reps to Absolute Failure Method
Fans of Mike Mentzer (I know there are a couple of you out there)
will recognize the similarities between this type of training and
Mike's Heavy Duty training. Why do I recommend a Heavy Duty type
protocol? Well, because it works...for the brief time it takes you to
adapt to it, which is usually about 3 weeks.

If you've followed
the program religiously to this point, you'll have been doing between
20 and 24 sets for arms, per workout. By this time in the 12-week
program, your arms will be ready to train at a lower intensity (in
terms of percentage of maximum) and use a method where the
time-under-tension, per set, is lengthened.

Before we talk about
the rhyme and reason behind this 3-week training phase, let's first go
over the three types of muscular failure. The first type is concentric
failure. It simply means you can't lift the weight again. Then, there's
static failure: your muscles are so wiped out that you can't even hold
the weight statically at any point in the range of motion. And lastly,
there's eccentric failure. This is the point where you can't control
the weight as you lower it, regardless of what tempo you're using.

When
you reach failure on all three types of contractions, you've reached
"absolute failure." Here's how a typical set would progress: After
warming up, you choose a weight that allows you to do between 6 and 8
reps before reaching concentric failure. At that point, a training
partner gives you just enough assistance to complete the next rep, but
you lower the weight in a controlled fashion without any assistance.
After doing 2 or 3 of these assisted reps, your muscles should be so
fatigued that you can't even control the eccentric descent. This is
absolute failure.

Of course, this may be problematic if you
don't have a training partner. You can, however, use single-arm
movements like the one-arm French press or dumbbell concentration curls
that allow you to perform forced reps with your free arm.

The only other thing you have to remember is to increase the weight on the next workout once you reach 8 reps.

Sample routine for weeks 7-9 using the 2 sets of 6-8 reps to absolute failure method:

Weeks 7-9 (2x6-8 Reps�302 Tempo�90 Second Rest Interval)
A1) Rack Lock-Outs Concentration Curls
A2) Lying DB Triceps Extensions
B1) Seated Hammer Curls
B2) Decline EZ Bar Triceps Extensions

Weeks 10-12: The 5/4/3/2/1 Method
This method is a favorite of sports medicine expert Dr. Mauro
DiPasquale, who used to be a World Powerlifting Champion. It's also a
favorite of mine because it teaches me to count backward. You simply
start off with your 5 RM and add 2-3% more weight every set, doing one
less rep each set until you reach your 1RM. One added benefit of this
method is that it teaches your muscles and nervous system how to
express their true, 1-rep maximum. In other words, most people can't go
from doing habitual sets of 8 reps to doing a true, 1 RM until you've
"taught" yourself how to recruit higher-threshold fibers.

Here's
what a typical work-set progression would look like for a close-grip
bench press, assuming your 1RM for the movement is about 300 pounds:

Example Work-Set Progression (Using PlateMates or record plates, increase resistance by 2.5-pound increments.
265x5
270x4
275x3
282.5x2
290x1

Obviously, you'll need to adjust the starting weight upwards by
small amounts as you progress. For instance, if you successfully
complete all the reps (5/4/3/2/1), you'll need to add a small amount of
weight before the next workout.

Sample routine of weeks 10-12 using the 5/4/3/2/1 method:

Weeks 10-12 (5/4/3/2/1 Method�120 Second Rest Interval)
A1) Decline Close-Grip Bench Press�321 tempo
A2) Scott One-Arm DB Curls�601 tempo
B1) Incline BB Triceps Extensions�311 tempo
B2) Standing Reverse Curls�321 tempo

General Tips for Training With Maximal Weights
Although training with maximal weights is fairly straightforward,
there are various things to keep in mind so that you can make the most
of this 12-week period:

1) If possible, train in groups of two or three athletes. This will
make it easier to load and unload plates, as well as serve as a natural
"clock." In other words, when lifter B and lifter C finish their sets,
it's time for you to do your next set. Training partners also serve to
motivate you and help cut down the risk of injury.

2) Increase
the weight or load by 1-3% when you achieve your rep goals. Most gyms
don't carry a lot of small disks, but you can buy Eleiko Olympic disks
of 0.5 kilograms and 0.25 kilograms from Sports Strength
(1-800-285-9634). Another alternative is to buy PlateMates. They're
magnetized weights that fit on the end of a bar. They sell both 1 1/4
pound weights and 5/8 pound weights. They're a great thing to have
anyhow, as they also attach to dumbbells for making intermediate jumps
in weight. I recommend you buy the donut-shaped ones, as they also fit
on hexagon dumbbells. Their number is 1-800-877-3322.

3) Record
all sets, reps, and rest intervals for purposes of motivation,
monitoring, and program evaluation. Invest a few bucks in a training
diary and keep meticulous records. The more high-tech approach is to
use an Apple Newton, of course, like one of my clients. Unfortunately,
this method has inherent disadvantages. For some reason, training
partners "inadvertently" drop weights on them to see how far the
computer chips fly.

4) Try to pair agonists and antagonists
together. This helps with muscle recovery. The ability of a muscle to
produce full motor-unit activation may be enhanced when preceded
immediately by a contraction of the muscle's antagonist. It's also
effective to alternate agonist/antagonist exercises to increase motor
unit activation, as long as you allow for enough rest in-between sets.

5) Don't overdo it. Keep the workouts under 1 hour, as working out longer will deplete androgen levels.

6) Make sure that you're motivated before you begin to work out.

7)
Keep in mind that, contrary to popular bodybuilding methodology,
maximal weight training imposes lower energy requirements per time
unit. To put it simply, you won't burn as many calories and your
caloric requirements will be less during this training period.

In closing, let me say that maximal weight training
isn't for everyone. People who are only interested in having arms that
aren't the least bit functional should avoid them like the plague and
work out with Kate Moss.
T