Use indicator sets to anticipate what you’re
capable of, and then customise your training
for ma ximum results.
Seated cable row Lean forwards a bit at the beginning of the rep to put a stretch on your lats.Then move your torso back to vertical as you row the handle to your sternum.
Hold for a second in the contracted position.
Deadlift Retract your neck so your chin stays down.Drive through your heels and let your body weight fall backwards to maximally activate your glutes and hamstrings.
one-arm dumbbell row Keep your upper body parallel to the bench.
Row the weight back to your pocket—not straight up to your chest.
Goblet bulGarian split squat Stand facing away from a bench, and lunge length in front of it, cup one end of the dumbbell in front of your chest with both hands. Rest the top of one foot behind you on the
bench and lower your body until your rear knee nearly touches the floor.
PAllof Press Attach a D-handle to a cable pulley set at shoulder level. Stand sideways to the machine and hold the
handle in front of your chest.
Press the handle in front of your chest.
The cable will try to twist your torso towards its
origin—resist.
Determine the load to use by calculating 70% of your max.
So if your best deadlift is 350 pounds, use 245 pounds. Complete two indicator sets of eight reps, and then a third in which eight is the minimum—go for as many as possible until your form breaks down.
Let the numberof reps you performed on the final indicator set determine the weight you use for the cluster sets. For each rep you got above eight, add 2.5% to the percentage of your max. So if you performed 10 reps, the next weight you’ll load will be 263 pounds (75% of 350; because 2.5% x two extra reps = 5%).
Each week, the percentage of your max and the number of reps you perform will change.
