Your Ideal Routine

Just what is the "ideal" training routine? How many sets? How many reps? How many exercises per body part? And how many days per week should one train to stimulate maximum gains in size and strength? These are valid questions to be sure, but until recently nobody had an answer to them. There were opinions, but very few of these opinions were consistent, and fewer still had any scientific basis. When we looked into the realm of the requirements of productive exercise, we were surprised to find that the answers to these queries came forth rather readily, once we took time to analyze the cause-and-effect relationship between size and strength.

When we embarked on the development of Power Factor Training, we did so with no preconceived biases or prejudices of how to train. No "opinions" were granted legitimacy. Instead, we went by what science had revealed to be physiological facts, such as how our bodies react to stress; what exercises allow the use of the heaviest weights and, hence, yield the greatest pounds per minute of

What is the "ideal" training routine? How many sets. reps, and exercises per body pan'

exercise (thereby allowing for the greatest amount of muscular output); what training methods deliver the greatest overload to the muscles; and how frequently such an overload can be applied to bring about a purely anabolic condition of the human body. These were our guidelines. Being facts, they were not subject to change but instead straightforward and even obvious. We had no interest in the dogmatic preservation of bodybuilding tradition (or any other tradition, for that matter). Our sole objective was purely to discover what was required in the way of progressive resistance exercise to produce the fastest possible increases in both muscular size and strength.

Once we viewed the issue in this context, no other considerations held any meaning. It was at once obvious that, in order to gain muscle mass, we had to stimulate muscle growth. For maximum possible gains, there had to be maximum growth stimulation. At this point, the question became, How is muscle stimulated? The answer came back, By imposing a progressive overload upon it. Another question then had to be asked: Which technique yields the greatest overload? The answer to both queries, we discovered, was the technique of strongest-range repetitions, wherein the greatest weight could be used to dramatically overload the muscles in a way that no other technique could even remotely approach. When the muscular overload in training is as high as possible, growth will have been stimulated and will occur as long as your training sessions don't occur too frequently.

The whole idea behind lifting weights is to generate high-intensity muscular overload. If you were to just flex your elbow up and down, with no weight in your hand, your biceps muscle would not increase in size or strength. We lift weights in order to increase the intensity of work and trigger growth. But how is that intensity measured? It isn't. For over 100 years of strength training, no system has ever quantified the amount of overload—until the Power Factor was innovated. Once a means of measuring overload is at hand, ii becomes simple to quantify the value of every exercise and to guarantee that progress is taking place on a workout-to-workout basis.

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