everyone’s experienced that magical patch of time where they can do no wrong in the weight room. we asked t nation strength specialist dave tate how he achieved his greatest gains, and asked for the program that transformed him. “according to some experiments he’d done with a select group of bodybuilders, he’d determined that maximum hypertrophy may take place when the muscle is under tension between thirty and forty-five seconds.” “i took it differently and just decided to go for time.” tate picked only two exercises per muscle group per day, and made sure they were movements he could do without a spotter. you gotta be able to bail. i’m not saying you couldn’t do it, but you probably wouldn’t be able to do the rest of the workout. but tate urges lifters not to get caught up in the details. on each exercise, use a moderately heavy weight on the first two sets – about what you could lift for 12 to 15 reps. use about 50% of that weight on the third set, and go for as many reps as you can get in the designated amount of time.
i wanted to fall somewhere between 12 and 15 reps, because that’s where i grow the fastest. tate would also position himself near a clock to keep track of the time. if you’re busting through the set, you have to see where you’re at and readjust.” on the other hand, when a lifter gets stuck in a period of muscular stagnation, his first instinct is often to go back to a program that worked well in the past, rather than trying something new. jim wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. you don’t have to be fat to lift a ton of weight. bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. here’s why and how to fix it. a powdered fruit and vegetable blend made lab animals stronger and faster with muscles that were 40 to 45 percent bigger. if you’re a natural lifter doing the workouts of drugged lifters, you’re going to be disappointed.
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