I
NTERMEDI
ATE
PROGRAM
ABOUTTHEPROGRAM
I
nt
er
medi
at
ei
s
,ar
guabl
y,t
hemos
ti
mpor
t
ant
s
t
age i
nt
he f
or
mat
i
on ofan out
s
t
andi
ng
at
hl
et
e.
I
t
’
sher
et
hatt
hebul
kofyours
er
i
ous
pr
ogr
es
si
s made.I
t
’
s al
s
o wher
e peopl
e
make t
he mos
t pr
ogr
ammi
ng mi
s
t
akes
,
i
r
oni
cal
l
y.Af
t
ert
he eas
ynovi
ce gai
nswear
of
f
, guys s
t
ar
tt
r
yi
ng new and var
i
ous
n mos
tcas
es end up wi
t
h
s
chemes
,and i
s
omet
hi
ngover
compl
i
cat
edandnotr
eal
l
y
wor
ki
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ses
peci
al
l
yappl
i
est
owei
ght
ed
cal
i
s
t
heni
cs
,wher
et
he us
age of r
el
i
abl
e
pr
ogr
ammi
ng met
hodsi
ss
t
i
l
la r
ar
et
hi
ng.
Wel
l
,I
’
m her
et
ochanget
hat
.Thi
spr
ogr
am
wi
l
lt
ake you al
lt
he way t
hr
ough your
i
nt
er
medi
at
es
t
age,and gr
adual
l
y expos
e
yout
ot
hekeymet
hodsIus
ei
nmyadvanced
pr
ogr
am.My i
nt
er
medi
at
e cons
i
s
t
s of 2
s
t
ages
,and f
or each Ihave des
i
gned a
s
epar
at
e pr
ogr
am. Fi
r
s
t s
t
age, r
egul
ar
i
nt
er
medi
at
e,f
eat
ur
esa1weekl
ong cycl
e,
whi
l
e t
he s
econd s
t
age, “
advanced”
i
nt
er
medi
at
ef
eat
ur
esa 2week l
ong cycl
e
wi
t
h1f
ul
lweekofvol
umet
r
ai
ni
ng.
MZ
2
I
NTERMEDI
ATE
St
age1:i
nt
er
medi
at
e
Day
Mo(heavy)
T
ues
(
as
s
i
s
t
anc
e)
Fr
(
PR)
Di
ps
Paus
eddi
ps
Di
ps
Set
s
3
3
1
Reps
3
3-6
3-6
0-2
0-2
0
Pul
l
ups
Deads
t
oppul
l
ups
Pul
l
ups
Set
s
3
3
1
Reps
3
3-6
3-6
0-2
0-2
0
Ex
er
ci
s
e
RI
R
Ex
er
ci
s
e
RI
R
HeavyandPRs
es
s
i
ons
Youus
et
hes
amewei
ghtf
oryour3x3heavy
s
es
s
i
ononMondayandt
hePRs
etonFr
i
day.
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ncr
ement
sf
ort
hes
es
es
s
i
onsar
ebas
ed
ont
henumberofr
epsi
nt
hePRs
et
.
Youadd
wei
ghtt
ot
heheavys
es
s
i
on(
3x3)
,and t
hen
us
et
hes
amewei
ghtf
ort
henextprs
es
s
i
on.
Wei
ghtpr
ogr
es
s
i
onforheavy
I
nt
hi
spr
ogr
am youaddwei
ghtt
oever
ys
es
s
i
onon
aweekl
ybas
i
s
.
Повторения
6
Сколько
2,
5
добавить(
кг
)
MZ
5
4
3
1
,
25
0,
5
0,
5
4
ASSI
STANCESESSI
ONS
Thes
es
es
s
i
onspr
ogr
es
si
ndependent
l
yf
r
om
al
lt
he ot
herones
.You add wei
ghtever
y
weekbas
edont
henumberofr
epsandRI
Ri
n
t
he har
des
ts
etoft
he pr
evi
ousas
s
i
s
t
ance
s
es
s
i
on.
Wei
ghtpr
ogr
es
s
i
on
f
oras
s
i
s
t
ance
6
5
5
4
4
RI
R
1
-2 0
1
0
1
0 Any
I
ncr
ement
2,
51
,
25 0,
5 0,
5 0
,
25 1
Reps
6
3
0
5
MZ
6
THEBESTSTARTI
NGWEI
GHTS
For3x3andt
heprs
et
:ar
oundyour6RM (
6
r
ep max,t
hewei
ghtyoucando f
or6 r
eps
wi
t
h good f
or
m)For as
s
i
s
t
ance s
es
s
i
ons
:
ar
ound7075%ofyour6RM.
NOTI
CE!
You don’
tneces
s
ar
i
l
y have t
o add exact
l
y
0,
5kg ever
yt
i
me i
ti
spr
es
cr
i
bed.0,
75kg i
s
al
s
of
i
ne.I
nr
eal
i
t
yi
ti
s much eas
i
er t
o
al
t
er
nat
e0,
5and0,
75i
ncr
ement
s(
t
heygi
ve
1
,
25kgt
oget
her
)
.
HOW DOESTHI
SPROGRAM WORK?
Thi
s pr
ogr
am was l
ar
gel
yi
ns
pi
r
ed by t
he
f
amous Texas Met
hod.ButImade s
ome
s
er
i
ouschangest
ot
he or
i
gi
nals
cheme t
o
modi
f
y i
f s
peci
f
i
cal
l
y f
or wei
ght
ed
cal
i
s
t
heni
cs
.
Letmeexpl
ai
nhow i
twor
ks
.
MZ
7
Fi
r
s
t2s
es
s
i
onsar
et
he“
vol
ume”par
toft
he
pr
ogr
am.Theycr
eat
et
hes
t
i
mul
us
,whi
chi
s
neces
s
ar
yt
odr
i
vet
hepr
ogr
es
sf
ur
t
herand
f
ur
t
her
.
I
nnovi
cepr
ogr
ammi
ng,
ever
y“
heavy”
s
es
s
i
oni
savol
umeandaPRs
es
s
i
onatt
he
s
ame t
i
me.Fori
nt
er
medi
at
es
,however
,we
havet
os
pl
i
tt
het
wo,anddedi
cat
es
epar
at
e
orvol
umeandf
ors
et
t
i
ngPRs
.The
s
es
s
i
onsf
or
i
gi
nalTexasMet
hodhadonl
yonevol
ume
s
es
s
i
on.
I
tal
s
ohadadel
oads
es
s
i
onbet
ween
t
hevol
umeandt
hePR.
Thi
si
swher
eImade
t
he mos
t dr
as
t
i
c changes t
ot
hi
s cl
as
s
i
c
s
cheme.Is
pl
i
tt
he vol
ume s
es
s
i
on i
nt
o2
s
epar
at
e ones
,one dedi
cat
ed t
o heavi
er
wor
k,
andonededi
cat
edt
oas
s
i
s
t
ance:
f
or
m
andhyper
t
r
ophywor
k.
THEMAI
NADVANTAGE
Themai
nadvant
ageoft
hi
sappr
oachi
st
he
pos
s
i
bi
l
i
t
yt
of
ocus s
epar
at
el
y on bui
l
di
ng
s
t
r
engt
handhyper
t
r
ophy/f
or
m.
Bet
t
erf
ocus
— bet
t
err
es
ul
t
s
.
Anot
heradvant
ageofs
pl
i
t
t
i
ngabi
gvol
ume
s
es
s
i
oni
nt
woi
sl
es
sf
at
i
gue.
Whenyoudo4
ormor
ewor
ks
et
soft
hes
ameexer
ci
s
eone
af
t
ert
heot
her
,yourper
f
or
mancei
nevi
t
abl
y
s
t
ar
t
st
odr
opcl
os
ert
ot
hel
as
ts
et
s
.
MZ
8
That
’
swhyIbel
i
eve5x5t
obenott
hemos
t
ef
f
ect
i
ve appr
oach t
o bui
l
di
ng vol
ume.
I
ns
t
ead,Ius
e2s
es
s
i
onsof3s
et
seachone
af
t
ert
he ot
her
.3 s
et
si
senough t
o caus
e
adapt
at
i
ons
,
butus
ual
l
ynotenought
ocaus
e
s
er
i
ousaper
f
or
mancedr
opatt
heendoft
he
s
es
s
i
on.
Yes
,youwi
l
lbenotf
r
es
hatt
hes
t
ar
toft
he
s
econds
es
s
i
oni
nar
ow,
buti
nmyexper
i
ence
t
hi
si
ss
t
i
l
lbet
t
ert
hanr
unni
ngabi
gvol
ume
s
es
s
i
on i
nas
i
ngl
e day.Thes
e 2s
es
s
i
on
bl
ockswi
l
lbeofmuchmor
ei
mpor
t
ancei
n
t
he s
econd phas
e of t
he i
nt
er
medi
at
e
pr
ogr
am,andal
s
oi
nt
headvancedpr
ogr
am.
Buther
e,
i
t
’
sj
us
tani
nt
r
oduct
i
ont
ot
hef
ut
ur
e,
heavi
erpr
ogr
ammi
ng.
Whi
l
et
he vol
ume s
es
s
i
onsar
er
es
pons
i
bl
e
f
ort
hepr
ogr
es
sbei
ngmade,
t
hePRs
es
s
i
ons
ar
eher
et
ot
es
tt
hi
spr
ogr
es
s
.
Ont
hes
eyoudet
er
mi
neexact
l
yhow much
pr
ogr
es
syouhavemadeovert
heweek,
and,
bas
edont
hat
,how muchwei
ghtt
oaddt
he
nextweek.
MZ
8
EXAMPLE
So,t
he wei
ghtyou need t
o add on t
he
upcomi
ng week t
ot
al
l
y depends on your
per
f
or
mancedur
i
ngt
hepr
evi
ousweek’
sPR
s
et
.Thi
sal
l
owst
he i
ncr
ement
st
of
i
tyour
per
s
onalpace ofpr
ogr
es
s
i
on.I
ti
s cal
l
ed
aut
or
egul
at
i
on.Aut
or
egul
at
i
on i
s gr
eat at
deal
i
ngwi
t
hbaddays
,wher
eyoudon’
tf
eel
par
t
i
cul
ar
l
ys
t
r
ong.
Youcanj
us
tdol
es
sr
eps
,
addl
es
swei
ghtont
heupcomi
ngweek,and
gai
nyourr
epsbackwhenyourr
eadi
nes
si
s
back t
o nor
mal
.Her
ei
s an exampl
e ofa
pr
ogr
es
s
i
onovert
hecour
s
eof4weeks
:
Week
1
2
3
4
Heavy
(
3х3)
Di
ps
:
3х
3
(
1
00k
g)
Pul
l
ups
:
3х
3
(
7
0k
g)
Al
l
s
et
sRI
R1
-2
Di
ps
:
3х
3
(
1
02,
5k
g)
Pul
l
ups
:
3х
3
(
7
2,
5k
g)
Al
l
s
et
sRI
R1
-2
Di
ps
:
3х
3
(
1
05k
g)
Pul
l
ups
:
3х
3
(
7
3,
7
5k
g)
Al
l
s
et
sRI
R1
Di
ps
:
3х
3
(
1
07
,
5k
g)
Pul
l
ups
:
3х
3
(
7
5k
g)
Al
l
s
et
sRI
R1
Paus
eddi
ps
3х
6(
7
7
,
5k
g)
RI
R1
Paus
eddi
ps
3х
6(
80k
g)
RI
R0
Paus
eddi
ps
3х
6(
81
,
25k
g)
RI
R0
3х
6(
50k
g)
RI
R1
3х
6(
52,
5k
g)
RI
R0
665(
53,
7
5k
g)
RI
R0
3x
6(
54,
25k
g)
RI
R0
Di
ps1
х
6
(
1
00k
g)
Pul
l
ups1
х
6
(
7
0k
g)
RI
R0
Di
ps1
х
6
(
1
02,
5k
g)
Pul
l
ups1
х5
(
7
2,
5k
g)
RI
R0
Di
ps1
х
6
(
1
05k
g)
Pul
l
ups1
х5
(
7
3,
7
5k
g)
RI
R0
Di
ps1
х
6
(
1
07
,
5k
g)
Pul
l
ups1
х5
(
7
5k
g)
RI
R0
As
s
i
s
t
ance Paus
eddi
ps
3х
6(
7
5k
g)
RI
R1
Deads
t
oppul
l
upsDeads
t
oppul
l
upsDeads
t
oppul
l
ups Deads
t
oppul
l
ups
PR
MZ
1
0
As you can s
ee,i
nt
hi
s exampl
e di
ps ar
e
pr
ogr
es
s
i
ngs
t
eadi
l
yatt
her
at
eof
n2,
5kgper
week.Onl
ybyt
het
hi
r
dweekt
heas
s
i
s
t
ance
s
et
sofdi
psl
os
toneRI
Randt
hepr
ogr
es
s
i
on
adapt
ed t
ot
hi
s by s
l
owi
ng down.Pul
l
s
,
however
,s
l
owed down s
t
ar
t
i
ng f
r
om t
he
s
econdweek.
Andf
r
om t
her
et
hepr
ogr
es
s
i
on
Ourhypot
het
i
calat
hl
et
ehasf
ound
s
t
abi
l
i
z
ed.
hi
scomf
or
t
abl
epace.Yourj
ob i
st
odot
he
s
ame.I
tmeans t
hatyou don’
tneces
s
ar
i
l
y
have t
ot
r
yt
of
i
l
loutal
lt
he r
epsi
n your
as
s
i
s
t
anceandPRs
et
s
.I
fgoi
ngabi
ts
l
ower
wi
t
h 5r
epsi
nt
he s
et
sf
eel
sbet
t
er-do i
t
.
Pr
ogr
es
satt
hepacet
hati
scomf
or
t
abl
ef
or
you.
Ial
s
o wantt
o make 1 t
hi
ng as cl
earas
pos
s
i
bl
e.I
t
’
samus
tt
os
t
ar
tt
r
ai
ni
ngwi
t
ha
not
i
ceabl
er
es
er
ve.80%ofs
t
al
l
speopl
eget
ar
ef
r
om s
t
ar
t
i
ngt
ooheavy.
Don’
tbet
hatguy.
Your body needs t
i
me t
o adapt t
ot
he
cons
t
ant pr
ogr
es
s
i
on.So, t
he bes
t cas
e
s
cenar
i
oi
si
fyoudon’
tgetRI
R0onanyoft
he
s
et
s(
excl
udi
ng t
he PR s
et
)f
ort
he f
i
r
s
t2
weeks
,
andatl
eas
t6r
epsi
nyourPRs
etf
orat
l
eas
t34weeks
.I
fyoumanaget
odoi
t
,t
hen
youar
eof
ft
oagr
eats
t
ar
t
.
MZ
1
1
Tr
yt
or
unt
hi
sphas
ef
orasl
ongasyoucan.
Thepr
ogr
es
s
i
onont
hi
sphas
ei
sf
as
t
ert
han
onphas
e2,s
oyoubet
t
ermakeus
eofi
t
.
But
ast
i
me goesby,t
he wei
ght
swi
l
lbecome
heavi
er
,and t
he pr
ogr
es
s har
der
.Thi
si
s
wher
e del
oadi
ng comes i
nt
o pl
ay. A
s
ucces
s
f
ul del
oad can pr
ol
ong t
he
pr
ogr
es
s
i
on f
orup t
os
ever
alweeks
.But
event
ual
l
yevendel
oadi
ngwi
l
ls
t
opwor
ki
ng
s
owel
l
.
Att
hi
spoi
nti
t
’
st
i
me t
o ent
ert
he s
econd
phas
e:
t
he“
advanced”i
nt
er
medi
at
e.
MZ
1
2
ADVANCED
I
NTERMEDI
ATE
St
age2:“
advanced”i
nt
er
medi
at
e
week1
Mon(heavy)T
ues
(
as
s
i
s
t
anc
e) F
r
(
heavy
) S
at
(
as
s
i
s
t
anc
e)
Day
Ex
er
ci
s
e
Di
ps Paus
eddi
ps Di
ps Paus
eddi
ps
Pul
l
ups Deads
t
op Pul
l
ups Deads
t
op
pul
l
ups
pul
l
ups
Set
s
3
3
3
3
Reps
3
3-6
3
3-6
0-2
0-2
0-2
0-2
RI
R
week2
Day
Ex
er
ci
s
e
T
ues
(
del
oad)
Fr
(
PR)
Paus
eddi
ps
Di
ps
Deads
t
op
Pul
l
ups
pul
l
ups
Set
s
2
1
Reps
5
3-6
RI
R
7
1
0
I
nt
hi
spr
ogr
am youaddwei
ghtpr
ogr
es
s
i
vel
ydur
i
ngt
hef
i
r
s
tweek,
andt
henj
us
t
i
ncr
eas
et
hewei
ght
sont
hes
econd weekaccor
di
ng t
ot
hepr
ogr
es
sont
he
heavys
es
s
i
onsoft
hef
i
r
s
tweek.
Wei
ghtpr
ogr
es
s
i
onf
orheavy(
3x3)
Youaddwei
ghtever
yheavys
es
s
i
onbas
edont
heRI
Roft
hehar
des
ts
etof
t
he3ont
hepr
evi
ouss
es
s
i
on
RI
R
2
I
ncr
ement(
kg)2,
5
MZ
1
0
Fai
l
edt
ocompl
et
e3r
eps
1
,
25
0,
5
0
1
4
ASSI
STANCESESSI
ONS
You add wei
ghtever
y as
s
i
s
t
ance s
es
s
i
on
bas
edont
henumberofr
epsandRI
Ri
nt
he
har
des
ts
et of t
he pr
evi
ous as
s
i
s
t
ance
s
es
s
i
on.
Wei
ghtpr
ogr
es
s
i
on
f
oras
s
i
s
t
ances
es
s
i
ons
6
6
5
5
4
4
1
-2 0
1
0
1
0 Any
Reps
RI
R
I
ncr
ement(
kg)2,
51
,
25 0,
5 0,
5 0
,
25 1
3
0
OTHERSESSI
ONS(
DELOADANDPR)
Ont
hes
es
es
s
i
onsyouaddwei
ghtaccor
di
ng
t
ot
hepr
ogr
es
syouhavemadeont
heheavy
s
es
s
i
ons oft
he f
i
r
s
tweek.Thes
es
es
s
i
ons
appearonl
yonce dur
i
ng t
he cycl
e,s
o you
addt
ot
hem onl
yoncei
nacycl
e.I
ncr
ement
ont
hos
e=s
um ofi
ncr
ement
sont
heheavy
s
es
s
i
ons
.
I
NCREMENTS(
KG)
Fi
r
s
t3х3
2,
5 2,
5
1
,
25 1
,
25
0,
5
Second3х3
2,
5 1
,
25
1
,
25 0,
5
0,
5
Del
oad
5
3,
7
5 2,
5
1
,
7
5/2 1
,
25
PR
5
3,
7
5 2,
5
1
,
7
5/2 1
,
25
MZ
1
5
SECONDPHASE
Thi
sphas
ei
s
,
es
s
ent
i
al
l
y,
t
hephas
e1t
hatwas
s
t
r
et
chedoutt
o2weeks
.
I
t
’
ss
t
r
uct
ur
ei
sver
y
s
i
mi
l
ar
,
butnow i
ns
t
eadof2vol
umes
es
s
i
ons
youhaveawhol
evol
umeweek.Dur
i
ngt
hi
s
weekyourj
obi
st
oaddasmuchwei
ghtt
o
your3x3andas
s
i
s
t
ances
es
s
i
onsaspos
s
i
bl
e,
andt
hens
how youri
mpr
ovedper
f
or
mance
ont
hePRs
eti
nt
heweek2.
Dur
i
ngt
heweek
2you r
ecover
,and t
hen s
mas
h PRs
.Li
ght
,
“
del
oad”s
es
s
i
oni
sher
et
oi
mpr
oveyourf
or
m
and pr
event det
r
ai
ni
ng whi
l
e you ar
e
r
ecover
i
ngf
r
om t
hes
t
r
enuousvol
umeweek.
hatnow t
hewei
ghtonyourheavy3x3
Not
i
cet
s
es
s
i
ons i
s not t
i
ed t
o your PR s
et
per
f
or
mance.They pr
ogr
es
si
ndependent
l
y
now.Concer
ni
ngt
hePRs
et
,t
hepr
ogr
es
s
i
on
s
chemepr
es
cr
i
bedi
nt
het
abl
eus
ual
l
ywor
ks
wel
lf
ort
hef
i
r
s
tmont
hor2.
Theni
twoul
dbe
bes
tt
os
et
t
l
eat2,
5oreven1
,
25kgpercycl
ei
n
or
dernott
ol
os
er
epsi
nyourPRs
et
.
Goi
ngby
f
eel
i
ngi
sokher
et
oo.
MZ
1
6
Iwantyout
ounder
s
t
and onet
hi
ng cl
ear
l
y:
youbui
l
ds
t
r
engt
honl
ydur
i
ngweek1
.
Dur
i
ng
week 2 you don’
tbui
l
d any s
t
r
engt
h,you
demons
t
r
at
et
hegai
nsf
r
om week1
.Maxi
ng
outdoesnotbui
l
ds
t
r
engt
hbyi
t
s
el
f
.
Butt
he
pr
epar
at
i
on l
eadi
ng up t
o a maxoutdoes
.
Keept
hati
nmi
nd.
Thi
sphas
ei
scal
l
ed“
advanced”i
nt
er
medi
at
e
becaus
et
hi
s2weekl
ongcycl
es
t
r
uct
ur
ewi
l
l
be heavi
l
y us
ed i
n my advanced pr
ogr
am.
Thes
e 2 week mes
ocycl
es ar
e gr
eat as
bui
l
di
ng bl
ocks f
or l
ar
ger t
r
ai
ni
ng cycl
es
,
whi
chwi
l
lbeus
edl
at
er
,whenyour
eacht
he
l
evelwher
eadvancedpr
ogr
ammi
ngwi
l
lbe
oryout
opr
ogr
es
s
.
Butevennow,
neces
s
ar
yf
bei
ng f
ami
l
i
ar wi
t
h t
he s
t
r
uct
ur
e bef
or
e
s
t
ar
t
i
ngmor
eadvancedpr
ogr
amsi
sagood
t
hi
ng,
s
of
ocusonbui
l
di
ngupus
i
ngt
hi
ss
t
age.
I
fyou wantt
ot
es
tyour1r
ep maxon t
hi
s
pr
ogr
am,j
us
ts
wi
t
chyourPR s
etf
ora1
RM
t
es
t
.Idon’
tr
ecommend doi
ng t
hi
s dur
i
ng
s
t
age1
,butons
t
age2i
t
’
sok.Don’
tmaxout
t
oo of
t
en t
hough.Once ever
y34cycl
esi
s
opt
i
mal
.
MZ
1
7
WARM UP
WARM UP— RECI
PEFORSUCCESS
Agoodwar
m upi
syourbes
tweaponagai
ns
t
i
nj
ur
y.Her
ei
smy r
ecommended war
m up
pr
ot
ocolf
oral
lt
hepr
ogr
ams
.
Si
ncet
hi
si
st
he
i
nt
er
medi
at
epr
ogr
am,chancesar
eyouwi
l
l
hi
tr
eal
l
yheavywei
ght
s(
1
00kgandabove)i
n
as
hor
tt
i
me.
Soyoubet
t
erbepr
epar
ed.
And
as
ol
i
dwar
m upi
soneoft
hebes
twaysof
orl
i
f
t
i
ngheavywei
ght
s
.Her
e’
sa
pr
epar
i
ngf
qui
ckl
i
s
tofwhatwar
mi
ngupdoest
oyou:
1.I
twar
ms you up.Qui
t
el
ogi
cal
.Af
t
era
pr
operwar
m upyourmus
cl
eandconnect
i
ve
t
i
s
s
uear
eni
ceandr
eadyt
owor
kandat
t
ack
t
hewei
ght
s
.
2.I
tpr
epar
esyourner
vouss
ys
t
em f
orheavy
wor
k.
Whenwar
mi
ngupyou
pr
act
i
cet
hemovementpat
t
er
nwi
t
hal
i
ght
er
wei
ght
.I
t
’
sa good oppor
t
uni
t
y notonl
yt
o
pr
epar
e your
s
el
ff
or heavy wor
k,but t
o
i
mpr
oveyourf
or
mi
ngener
al
.
I
t
’
smucheas
i
er
t
o f
ocus on pr
oper execut
i
on of t
he
movement
swhent
her
e’
snot
as
kt
os
ur
vi
ve
underaheavywei
ght
.
3.
I
tpr
epar
esyoument
al
l
y.
Don’
tconf
us
et
hi
s
wi
t
h number 2.Number 2 i
s about t
he
movementexecut
i
on,number3i
saboutt
he
mi
nds
et
.A pr
oper war
m up can r
educe
anxi
et
yandf
earbef
or
eaheavy,chal
l
engi
ng
s
et
.
1
9
MYWARM UP
Af
t
ergoi
ngovert
hebenef
i
t
sofas
ol
i
dwar
m
up,l
etmeact
ual
l
ypr
es
entyoumywar
m up
pr
ot
ocol
.
1.Bas
i
c upperbody war
m up.(
Shoul
der
s
,
el
bows
,wr
i
s
t
s
)
.Idoi
tonl
yonce,bef
or
et
he
f
i
r
s
texer
ci
s
ei
nmyt
r
ai
ni
ng(
di
ps
)
.Af
t
erdi
ps
I
m al
r
eadywar
medupi
ngener
al
,s
owhenI
move on t
o pul
lups
,Igo s
t
r
ai
ghti
nt
ot
he
war
m ups
et
s
,andr
ecommenddoi
ngt
hatt
o
s
avet
i
meandef
f
or
t
.
2.Empt
ybarbenchpr
es
s(
1s
etx30r
eps
.
)To
war
m upandact
i
vat
et
heches
t
.
3.Bodywei
ghtwar
m up s
et(
1
x81
0r
eps
)
.
Opt
i
onal
.
4.
War
m ups
et
s
War
m ups
et
sar
et
hemos
ti
mpor
t
antpar
tof
t
he war
m up.I
t
’
s her
e when you gett
o
act
i
vat
eyourmovementpat
t
er
nandwor
kon
f
or
m.
Her
ei
sanover
vi
ew ofmywar
m ups
et
r
ecommendat
i
onsf
ornovi
ces
.
MZ
20
MYWARM UPI
NTHETABLE
Wei
ght
(
wor
ki
ng
Numberof
Wei
ght
Reps
war
m ups
et
s (
war
m up
s
et
s
)
s
et
s
)
40-50kg
1
25
5
50-60kg
2
25,
40
5,
3
607
0kg
2
25,
50
5,
3
7
0-80kg
3
50,
60
25,
5,
4,
3
80-90kg
3
25,
50,
7
5
5,
4,
3
90-1
00kg
4
25,
50,
7
5,
85
5,
4,
3,
2
1
1
0-1
25kg
4
25,
50,
7
5,
1
00
5,
4,
3,
2
1
25-1
40kg
4
50,
7
5,
1
00,
1
1
5
5,
4,
3,
2
1
40-1
50kg
4
50,
7
5,
1
00,
1
25
5,
4,
3,
2
Not
i
cehow I
t
r
yt
ogetal
lt
hewar
m ups
et
st
o
bedoabl
eus
i
ng25kgpl
at
es
.
Thi
si
sdone pur
el
yf
orconveni
ence.I
ft
he
heavi
es
tpl
at
esi
n yourgym ar
e onl
y 20kg
t
henyoumi
ghtaswel
l
go20,
40,
60kgands
o
on.I
tdoes
n’
thave t
o be s
uperpr
eci
s
e.As
l
ongast
hewei
ghti
si
ncr
eas
edgr
adual
l
yi
t
’
s
ok.
MZ
21
FORM ONWARM UPSETS
Thepr
operexecut
i
onoft
heexer
ci
s
esi
sof
ut
mos
ti
mpor
t
ance when i
tcomes t
ot
he
war
m ups
et
s
.
Si
nceyourgoalwi
t
ht
hem i
st
o
wake up t
he movement pat
t
er
n, i
t
’
s
ext
r
emel
yi
mpor
t
antt
odoi
tr
i
ght
.
Af
ew hi
nt
s
ont
hewar
m ups
etf
or
m:
lcont
r
oloft
hemovement
.Tr
yt
o“
f
eel
”
1.Ful
t
hemovementonever
yr
ep.
2.
Ful
lr
angeofmot
i
on.
3.Cont
r
ol
l
edeccent
r
i
cs(
negat
i
ves
)
.
Opt
i
onal
f
orpul
lups
.
4.
Expl
os
i
veconcent
r
i
cs
.
Goupasf
as
tasyou
can,
t
hi
st
eachesyout
o
pr
oducemaxi
mum f
or
cet
hr
ought
her
eps
.
That
’
si
tf
ort
hewar
m up.
MZ
22
How t
oadd
ot
herexer
ci
s
es
t
ot
hepr
ogr
am
MZ
24
DON’
TOVERCOMPLI
CATE
Not
i
ce,
t
hatever
yt
hi
ngI
’
mt
al
ki
ngabouther
e
i
s aboutaddi
ng exer
ci
s
es t
o yournor
mal
t
r
ai
ni
ng days
,i
nt
he s
ame s
es
s
i
onsasyour
di
psand pul
lups
.Addi
ng anyt
hi
ng t
ot
he
daysi
n bet
ween i
shi
ghl
ys
ubopt
i
mal
.You
mus
t keep your r
es
t days as cl
ean as
pos
s
i
bl
e.
Ar
es
tdayi
sar
es
tday.
Keept
hati
n
mi
nd.
Now,you mi
ghtbe t
hi
nki
ng:“
i
tmi
ghtbe a
good i
dea t
o add s
ome pus
h ups
/chi
n
ups
/cur
l
s
/bench pr
es
s
/what
evert
o as
s
i
s
t
mypr
ogr
es
si
npul
lupsanddi
ps
/gai
ns
ome
mor
emus
cl
e.
AndIhat
et
ot
el
lyou,buti
t
’
sa
r
eal
l
y bad i
dea.Why? Becaus
e when i
t
comes t
o pul
lup and di
p pr
ogr
es
s
,t
hi
s
pr
ogr
am i
s des
i
gned t
o be 1
00% s
el
f
s
uf
f
i
ci
ent
.And any ot
herexer
ci
s
es f
ort
he
s
amemus
cl
egr
oupsyouaddwi
l
lnotonl
ybe
ofno us
e,t
heywi
l
lbe count
er
pr
oduct
i
ve.
Samegoesf
orbui
l
di
ngupperbodymus
cl
e.
Bas
i
csgotyou cover
ed her
e.Anyt
hi
ng you
addont
opwi
l
lonl
ymes
swi
t
hyourr
ecover
y.
So be wi
s
e aboutt
hat
.Mor
ei
snotal
ways
bet
t
er
.
MZ
25
SQUATS
Ther
ei
s
,however
,at
hi
ng t
hatIdon’
tonl
y
appr
oveofaddi
ng,
I
r
ecommenddoi
ngt
hat
.
I
t
i
sl
egt
r
ai
ni
ng.
Theor
i
gi
nalpr
ogr
am doesnot
coverl
egs
.
Andi
twasnotmeantt
o,becaus
e
i
t
’
sf
orpul
lupsanddi
psonl
y.
Buti
fyouwant
t
oaddl
egs
,t
hens
ur
e,goahead.Her
e’
smy
t
akeondoi
ngi
ti
nt
hebes
twaypos
s
i
bl
e.
Fi
r
s
t
,
you don’
tneed t
o add anyt
hi
ng ot
hert
han
s
quat
s
.They f
ul
l
y coveryourl
owerbody
hyper
t
r
ophyand s
t
r
engt
h.I
ti
san exer
ci
s
e,
whi
chf
i
t
st
hedef
i
ni
t
i
onof“
bas
i
c”evenmor
e
t
hanpul
l
upsordi
ps
.
So,
t
r
eati
tt
hes
ameway
as your di
ps and pul
l ups
. For
s
et
s
/r
eps
/f
r
equency Iwoul
d hi
ghl
y advi
s
e
r
ai
ns
quat
sus
i
ngt
hes
chemegi
venf
or
t
ot
di
psandpul
lups
.I
twasdes
i
gnednotonl
y
f
orpul
lups and di
ps
,butf
orever
y bas
i
c
exer
ci
s
et
her
ei
s
.
Theonl
yadj
us
t
mentI
woul
d
makei
sus
i
ngt
hehi
gherRI
Rf
ors
quat
s
.
Bas
i
c
l
ower body exer
ci
s
es t
ax your ner
vous
s
ys
t
em much har
der t
han upper body
exer
ci
s
esdo,s
o goi
ng t
of
ai
l
ur
e on s
quat
s
can r
eal
l
ys
et you back.That
’
s why my
r
ecommendat
i
on woul
d be notgoi
ng over
RI
R2i
nyours
quatt
r
ai
ni
ng.Youcanadj
us
t
t
hepr
ogr
es
s
i
ons
chemef
ors
quat
saccor
di
ng
t
ot
hat
.Ot
her
wi
s
e,keep i
tunchanged and
youar
egoodt
ogo.
Asf
arast
hepl
acei
nt
he
pr
ogr
am goes
,Iwoul
d pl
aces
quat
sast
he
l
as
texer
ci
s
ei
nt
hepr
ogr
am (
exceptcor
e
t
r
ai
ni
ng)
.Upperbody t
r
ai
ni
ng won’
tr
eal
l
y
damageyours
quatper
f
or
mance,butheavy
s
quat
swi
l
lt
i
r
eyououtf
ors
ur
e.
ONEARM PULLUPS,
MUSCLEUPS
Onear
m pul
lupsar
eani
nt
er
es
t
i
ngexer
ci
s
e.
Theycanbecons
i
der
edabas
i
cmovement
and as
ki
l
latt
hes
amet
i
me.Theyal
s
o ar
e
qui
t
e har
dt
o do and r
eal
l
ys
ens
i
t
i
ve t
o
f
at
i
gue.Now Ihave t
o getone t
hi
ng cl
ear
.
One ar
m pul
lup t
r
ai
ni
ng r
equi
r
es you t
o
pos
s
es
sas
ol
i
dl
evel
ofbas
i
cpul
l
ups
t
r
engt
h.
That
’
s why I don’
tr
ecommend s
t
ar
t
i
ng
t
r
ai
ni
ng onear
m pul
lupsbef
or
emovi
ng t
o
s
t
age2oft
hi
spr
ogr
am.
So,
wheni
tcomest
o
act
ualOAPt
r
ai
ni
ngmyf
i
r
s
tr
ecommendat
i
on
i
st
o putt
hem bef
or
e anyt
hi
ng el
s
ei
nt
he
pr
ogr
am.
Ot
her
wi
s
eyouar
ej
us
tnotgoi
ngt
o
beabl
et
odoOAPwor
k.
Now,
i
twi
l
ldef
i
ni
t
el
y
ome ef
f
ect on your pul
l up
have s
per
f
or
mance,and t
hat
’
sunavoi
dabl
ei
fyou
wantt
ot
r
ai
nbot
honeandt
woar
m pul
l
upsat
t
hes
amet
i
me.That
’
swhyf
ort
hes
et
sand
r
eps Iwoul
dr
ecommend t
o keep t
hi
ngs
moder
at
e,anddoei
t
hers
i
ngl
es
,whi
chdon’
t
f
at
i
gueyoumuchatal
l
,
or
,
i
fyouwantt
ot
r
ai
n
OAPsf
orr
eps
,donomor
et
han3s
et
s
.Ial
s
o
havet
onot
et
hati
t
’
sabadi
deat
ot
r
ai
nOAPs
s
er
i
ous
l
yondel
oaddays
.
Dur
i
ngt
hes
eei
t
her
s
ki
pOAPst
ot
al
l
y,
ordoal
i
ghtdel
oads
es
s
i
on
f
ort
hem,asyoudof
orbas
i
cs
.
I
fyouwantt
o
f
i
nd outmor
e aboutOAP t
r
ai
ni
ng,Ihave a
s
er
i
es of t
r
ai
ni
ng pr
ogr
ams f
or t
hem,
des
i
gned t
o be r
un wi
t
h my wei
ght
ed
cal
i
s
t
heni
cspr
ogr
ams
.Ihi
ghl
yr
ecommend
t
hos
e.
27
Formus
cl
eupsIwoul
dr
ecommendal
otof
t
hes
amet
hi
ngs
,
wi
t
honl
y2di
f
f
er
ences
.
Fi
r
s
ti
st
hati
t
’
sokt
ot
r
ai
nmus
cl
eupsdur
i
ng
s
t
age1
,
t
heyar
enotasadvancedasOAPs
.
And s
econdl
y,f
orwei
ght
ed mus
cl
e ups I
woul
dr
ecommendus
i
ngt
hes
chemegi
ven
f
ordi
psandpul
lups
.I
ti
sappl
i
cabl
eher
eas
wel
l
.
Now,
s
i
ncemus
cl
eupsandonear
m pul
lups
ar
equi
t
es
i
mi
l
ari
nt
er
msoft
r
ai
ni
ng,Iwoul
d
notr
ecommendt
r
yi
ngt
oi
mpr
ovet
hem att
he
s
amet
i
me.Not
hi
ng good i
sgoi
ng t
ocome
outoft
hi
s
,
andyouar
eonl
ygoi
ngt
omes
sup
yourt
r
ai
ni
ng.I
fyour
eal
l
ywantt
o,youcan
t
r
ai
nmus
cl
eupsdur
i
ngt
hef
i
r
s
tphas
eoft
he
hens
wi
t
cht
oOAPswhenyou
pr
ogr
am,andt
movet
ot
hes
econd.
Heavywei
ght
edpul
lup
t
r
ai
ni
ng wi
l
lmai
nt
ai
n yourmus
cl
e up gai
ns
andyouwi
l
lbeabl
et
ocomebackt
ot
hem at
anyt
i
me.
MZ
28
CALI
STHENI
CSSKI
LLWORK
Iknow t
hata l
otofpeopl
e who ar
ei
nt
o
wei
ght
ed cal
i
s
t
heni
csar
e al
s
oi
nt
er
es
t
ed i
n
l
ear
ni
ngvar
i
ouss
t
r
engt
hmovesf
r
om r
egul
ar
,
unwei
ght
ed cal
i
s
t
heni
cs
.And good newsi
s
t
hatt
hos
ear
eus
ual
l
yqui
t
eeas
yt
oaddt
o
ogr
am.The bes
twayoft
r
ai
ni
ng any
t
hi
spr
s
ki
l
li
sat
t
empt
soft
hes
ki
l
li
t
s
el
fcombi
ned
wi
t
hs
peci
f
i
cexer
ci
s
esf
orl
ear
ni
ngt
hats
ki
l
l
(
f
ors
i
mpl
i
ci
t
yIwoul
d cal
lt
hos
e as
s
i
s
t
ance
exer
ci
s
es
)
.I
fyou ar
e nots
t
r
ong enough t
o
di
r
ect
l
yat
t
emptt
hes
ki
l
li
t
s
el
f
,t
henj
us
ts
t
i
ck
t
oi
mpr
ovi
ngyourwei
ght
edbas
i
csanddoi
ng
as
s
i
s
t
anceexer
ci
s
es
,andyouwi
l
lgetbet
t
er
overt
i
me.Ther
ul
eoft
humbf
ors
ki
l
lwor
ki
s
asf
ol
l
ows
:
1
.Shor
t
,di
f
f
i
cul
t at
t
empt
s of har
ds
ki
l
l
s
:
BEFORE bas
i
cs
.(
Even bef
or
e one ar
m pul
l
upsi
fyout
r
ai
nt
hos
e)
.
Butonl
yi
fyoudon’
tget
f
at
i
guedf
r
om t
hes
e.
Becar
ef
ulwi
t
ht
hewor
k
vol
ume.
Al
s
os
omes
hor
tat
t
empt
sofs
ki
l
l
si
s
t
heonl
yt
hi
ngt
hatIal
l
ow t
odoonr
es
tdays
.
Butonceagai
n,
onl
yi
fyoudon’
tgetf
at
i
gued.
2.Ski
l
l
st
hatyouhavemas
t
er
edal
r
eadyand
ar
er
el
at
i
vel
y good at
:AFTER bas
i
cs
.I
fi
t
’
s
har
d -good,getus
ed t
oi
t
,and t
henwhen
you t
r
yt
hi
ss
ki
l
lf
r
es
h you wi
l
ls
ur
pr
i
s
e
your
s
el
fwi
t
hyours
t
r
engt
h.
3.As
s
i
s
t
ancewor
kf
ors
ki
l
l
s
:
AFTERbas
i
cs
.
MZ
29
Agoodi
deawoul
dbet
os
uper
s
etpul
l
i
ngand
pus
hi
ngs
ki
l
l
st
os
avet
i
me.
Fr
ontl
ever-hs
pu
and f
r
ontl
ever-pl
anches
uper
s
et
sus
ual
l
y
wor
kwel
l
.
Payat
t
ent
i
ont
odel
oad days
.Ir
ecommend
nott
oaddanys
ki
l
lwor
kondel
oads
.
MZ
30
Bodywei
ghtendur
ances
uper
s
et
s(
mus
cl
e
ups-bardi
ps-pul
lups
)
Igener
al
l
y don’
tr
ecommend addi
ng any
endur
ancewor
kbecaus
eofi
t
sbadi
mpacton
s
t
r
engt
h,but1
2bodywei
ghts
et
s2xaweek
AFTERbas
i
csar
eoki
fyour
eal
l
yneedi
t
.
St
i
l
l
,
becar
ef
ulnott
obur
nyour
s
el
foutwi
t
ht
hes
e.
orr
epswi
t
h32kgonpul
lupsand
Tr
ai
ni
ngf
48kg on di
ps
/what
everf
i
xed wei
ghtyou
needt
oi
mpr
ovef
orcompet
i
t
i
on.
Thi
s wi
l
lus
ual
l
yi
mpr
ove s
i
gni
f
i
cant
l
yj
us
t
f
r
om get
t
i
ngs
t
r
ongeri
n58or36r
epr
ange
(
us
i
ng t
hi
spr
ogr
am)
,s
o don’
tr
eal
l
y bot
her
wi
t
hi
tunl
es
syou wantt
o compet
ei
nt
hi
s
di
s
ci
pl
i
ne i
nt
er
nat
i
onal
l
y or br
eak wor
l
d
r
ecor
ds
.I
nt
hat cas
e cons
i
der a s
peci
f
i
c
pr
ogr
am f
ort
hi
sgoal
.
ButI
r
ecommendgoi
ng
uch a goalonl
y af
t
eryou f
i
ni
s
ht
hi
s
f
ors
pr
ogr
am,becaus
eyouwi
l
lbenef
i
tal
otf
r
om
havi
ngas
ol
i
ds
t
r
engt
hf
oundat
i
on.
MZ
31
Benchpr
es
s
/deadl
i
f
t
/over
headpr
es
s
.
Tr
i
cky l
i
f
t
st
o combi
ne wi
t
h my pr
ogr
ams
.
BenchandOHPus
ual
l
ybenef
i
tgr
eat
l
yf
r
om
i
mpr
ovi
ng your wei
ght
ed di
p, deadl
i
f
t
benef
i
t
sa l
otf
r
om wei
ght
ed pul
lupsand
s
quat
t
i
ng.I
ns
hor
t
:do yournor
malr
out
i
ne,
andoncei
nawhi
l
et
es
twher
eyou’
r
eatwi
t
h
t
hes
el
i
f
t
s
,
andyouwi
l
li
mpr
ove.
h ups
, chi
n ups
, var
i
ous
Wei
ght
ed pus
bodybui
l
di
ngexer
ci
s
es
,
et
c.
Us
el
es
ss
t
uf
f
,
don’
taddt
hos
e.
Bodywei
ght pul
lups
,di
ps
,pus
h ups /
bodywei
ghtbur
nout
saf
t
ert
r
ai
ni
ng.
Forki
ds
.
Don’
taddt
hos
e.
Cor
e/abst
r
ai
ni
ng.
Can be qui
t
e us
ef
ulf
ors
t
abi
l
i
t
yi
n bas
i
c
movement
s
.3 s
et
satt
he ver
y end oft
he
s
es
s
i
oni
sgood.Choos
et
he bes
texer
ci
s
es
f
oryour
s
el
f
.
I
r
ecommendhangi
ngl
egl
i
f
t
sf
or
abs
/obl
i
quesandbackext
ens
i
onsf
orl
ower
back.
MZ
32
GETTI
NGI
TTOGETHER
When get
t
i
ng yourpr
ogr
am t
oget
hermy
mai
nr
ecommendat
i
on i
s havi
ng no mor
e
t
han 4 di
f
f
er
ent exer
ci
s
es i
n a s
es
s
i
on
i
ncl
udi
ngbas
i
cs(
pul
lupsanddi
ps
)andnot
i
ncl
udi
ngcor
et
r
ai
ni
ng.
Theonl
yexcept
i
ont
o
t
hi
sar
es
ki
l
lwor
ks
uper
s
et
s
,whi
ch can be
cons
i
der
ed asone exer
ci
s
e.You can’
tj
us
t
ypos
s
i
bl
eexer
ci
s
et
oyourpr
ogr
am
addever
becaus
ei
fyoudot
hi
s
,yourabi
l
i
t
yt
or
ecover
wi
l
lbeover
whel
medandyouwi
l
lnotbeabl
e
t
o make any pr
ogr
es
s
,and woul
dj
us
tget
f
at
i
guedandf
r
us
t
r
at
ed.
Tomaket
hi
ngsmor
e
under
s
t
andabl
e I have i
ncl
uded s
ome
s
ampl
esofaddi
ngexer
ci
s
est
ot
hi
spr
ogr
am.
Us
et
hes
e asan exampl
ef
orbui
l
di
ng your
ownpr
ogr
ams
,orj
us
tr
unoneoft
hegi
ven
pr
es
et
si
fi
tf
i
t
syourgoal
s
.
MZ
33
Sampl
e
pr
ogr
ams
wi
t
hdi
f
f
er
ent
exer
ci
s
es
1.I
nt
er
medi
at
es
t
age1wi
t
hOAPsand
s
quat
s
.
Day
Ex
er
ci
s
e
Mon(heavy) T
ues(assistance)
Fr(PR)
OAPs
OAPs
Set
s
1
0EMOM
1
0EMOM
Reps
1
1
Ex
er
ci
s
e
Di
ps
Paus
eddi
ps
Di
ps
Set
s
3
3
1
Reps
3
3-6
3-6
0-2
0-2
0
Pul
l
ups
Deads
t
oppul
l
ups
Pul
l
ups
Set
s
3
3
1
Reps
3
3-6
3-6
0-2
0-2
0
RI
R
Ex
er
ci
s
e
RI
R
Ex
er
ci
s
e
Squat
s
Squat
s
Set
s
3
3
Reps
3-6
3-6
RI
R
2-4
2-4
MZ
35
2.
I
nt
er
medi
at
es
t
age2wi
t
hOAPs
,
Fland
HSPUs
et
s
.
week1
Day
Mon(heavy)T
ues
(
as
s
i
s
t
ance) F
r
(
PR)
Sat
(
as
s
i
s
t
ance)
OAPs
OAPs
OAPs
OAPs
Set
s
1
0EMOM
3
1
0EMOM
3
Reps
1
5
1
5
Di
ps
Paus
eddi
ps
Di
ps
Paus
eddi
ps
Pul
l
ups
Deads
t
oppul
l
ups
Pul
l
ups
Deads
t
oppul
l
ups
Set
s
3
3
3
3
Reps
3
3-6
3
3-6
0-2
0-2
0-2
0-2
Ex
er
ci
s
e
Ex
er
ci
s
e
RI
R
Fr
ont
l
ev
err
ai
s
es
Fr
ont
l
ev
err
ai
s
es
Dynami
cpl
anchel
eans
Dynami
cpl
anchel
eans
Set
s
3
3
Reps
Max
Max
Ex
er
ci
s
e
week2
T
ues
(
del
oad)
Fr
(
PR)
OAPs
OAPs
Set
s
3
3
Reps
1
1
RM
Paus
eddi
ps
Di
ps
Deads
t
oppul
l
ups
Pul
l
ups
Set
s
2
1
Reps
5
3-6
3-4
0
Day
Ex
er
ci
s
e
Ex
er
ci
s
e
RI
R
MZ
36
3.I
nt
er
medi
at
es
t
age2wi
t
hs
quat
s
.
week1
Day
Mon(heavy)T
ues
(
as
s
i
s
t
ance) F
r
(
heavy) S
at
(
as
s
i
s
t
ance)
Di
ps
Paus
eddi
ps
Di
ps
Paus
eddi
ps
Pul
l
ups
Deads
t
oppul
l
ups
Pul
l
ups
Deads
t
oppul
l
ups
Set
s
3
3
3
3
Reps
3
3-6
3
3-6
0-2
0-2
0-2
0-2
Ex
er
ci
s
e
RI
R
s
Squat
s
Squat
Set
s
3
3
Reps
3-6
3-6
RI
R
2-4
2-4
Ex
er
ci
s
e
week2
Day
T
ues
(
del
oad)
Fr
(
PR)
Ex
er
ci
s
e
Paus
eddi
ps
Di
ps
Deads
t
oppul
l
ups
Pul
l
ups
Set
s
2
1
Reps
5
3-6
3-4
0
Squat
s
s
Squat
Set
s
2
3
Reps
5
3-6
5-6
2-4
RI
R
Ex
er
ci
s
e
RI
R
MZ
37
FAQs
39
4.
Wi
l
lt
hi
st
ypeoft
r
ai
ni
ngal
s
oi
mpr
ove
myendur
ance?I
’
dl
i
ket
odomor
er
eps
ofr
egul
arpul
lupsanddi
ps
.
Yes
,
i
twi
l
l
.
Butnott
oar
ecor
dbr
eaki
ng
l
evel
.
St
r
engt
hhasahi
ghcar
r
yovert
o
endur
anceatt
henovi
ces
t
age.
Byt
r
ai
ni
ng
s
t
r
engt
hexcl
us
i
vel
yyouwi
l
levent
ual
l
yget
t
hef
ol
l
owi
ngnumber
s
:
Pul
lups
:
3040r
eps
Di
ps
:
701
00r
eps
Formos
tpeopl
et
hati
senough.
I
ff
oryou
i
t
’
snotenough-cons
i
ders
t
ar
t
i
nga
s
peci
f
i
cpr
ogr
am f
ort
r
ai
ni
ngendur
ance
af
t
erf
i
ni
s
hi
ngt
hi
sone.
5.
Whatexer
ci
s
ess
houl
dIaddt
o
i
mpr
ovemypr
ogr
es
s
?
Thebes
twayt
oi
mpr
oveyourpr
ogr
es
si
s
t
or
emoveunneces
s
ar
yexer
ci
s
es
,
notadd
t
hem.
So,
t
hebes
texer
ci
s
est
oaddar
e
none.
6.
How muchr
es
tbet
weens
et
s
?
35mi
nut
es
.
I
ft
hepr
evi
ouss
etwasver
y
har
dyoucangof
or71
0.
Idon’
t
r
ecommendr
es
t
i
ngmor
et
han1
0mi
nut
es
.
MZ
40