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8 Sets of 3 Reps

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Bodybuilding and Fitness Newsletter 4/24/2018

8 Sets of 3 Reps Workout Program

Most people over train using too many reps and too many sets. For steroid-free lifters high volume training done on a regular basis will usually directly affect and raise your cortisol levels (a catabolic hormone that will reduce your bodies protein synthesis), something that you definitely do not want if your plan is to put more muscle on your frame.

When doing many sets with low reps lifters have seen phenomenal strength gains as well as size gains.

High set low rep training works because it targets Type IIB fibers, which have the greatest potential for strength/power and muscle mass.

Here's how you do it:

Do eight sets of three reps for each exercise.

Don't train to failure. You should be able to do more reps then 3 reps, especially in the earlier sets, but always stop at 3.

Lower the weight under control, but lift it faster while still using good lifting form.

Only rest 60 to 90 seconds between sets.

When starting with high set low rep training you should be careful to not select weights that are too heavy and rather select a weight that you could easily do three reps with, after a warm-up.

When you can do all 8 sets of 3 reps then the weight it is too light and you need to increase it.

If you have not been getting good results from your conventional method of training it is strongly suggested that you try the following.

Squat - 8 Sets of 3 Reps
Leg Curl - 8 Sets of 3 Reps
Seated Calf Raise - 8 Sets of 3 Reps
Weighted Crunches - 3 Sets of 15 Reps

Bench Press - 8 Sets of 3 Reps
Barbell Row - 8 Sets of 3 Reps
Dumbbell Shoulder Press - 8 Sets of 3 Reps
Barbell Curl - 8 Sets of 3 Reps
Triceps Pushdown - 8 Sets of 3 Reps

Leg Press - 8 Sets of 3 Reps
Stiff Leg Deadlift - 8 Sets of 3 Reps
Standing Calf Raise - 8 Sets of 3 Reps
Hanging Leg Raise - 3 Sets of 15 Reps

Weighted Dips - 8 Sets of 3 Reps
Weighted Chins - 8 Sets of 3 Reps
Barbell Shoulder Press - 8 Sets of 3 Reps
Dumbbell Curl - 8 Sets of 3 Reps
Close Grip Bench Press - 8 Sets of 3 Reps

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