![]() ![]() ![]() Your five-rep max is usually around 85% of your one-rep max – if you attempt to work this out make sure you warm up thoroughly, get a spotter and work your way up to a final heavy single.ĭon’t get used to that weight though – this plan will aim to increase your strength rapidly. The focus on compound rather than isolation moves allows you to activate more muscles and is perfect for building strength and mass. It is built on three weekly sessions based around lifting your five-rep max (5RM) in four essential compound lifts: the squat, deadlift, overhead press and bench press. The periodisation programme, commonly known as the Texas Method, was developed by Olympic weightlifting coach Glenn Pendlay. It’ll see you smash PBs regularly and give you the physique – not to mention the confidence – to feel like you would fit among the Dallas Cowboys. It might not build you to the size of the Lone Star State but it will make you bigger and stronger than you ever believed you could be. “Everything’s bigger in Texas” – so they say – and it’s hard to argue when you look at this workout and its results. ![]()
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