Method

Three rules. If a week breaks one, we rewrite the week.

1. Add load you can recover from

Add weight or reps on the main lift when the last set stays about two reps from failure. If you miss two weeks in a row, we drop volume. We do not drop the lift and invent a new one.

2. Sport and work win

Practice, games, and a long work week beat accessory work. We cut isolation first, then a volume set, then a training day. We do not make the week up on Sunday night.

3. Film before more sets

If the bar path is the problem, extra sets will not fix it. Review the tape, change the setup, then add load.

Check a week before you buy

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