Monday:
50% of 10RM x 5reps
75% of 10RM x 5reps
100% of 10RM x 5reps
Do as many rounds of these sets as you can with the right technique
when you manage 5 rounds, add 2.5-5kg to your 10RM.
Wednesday:
50% of 10RM x 5reps
You do the same amount of rounds as you did on Monday.
Friday:
50% of 10RM x 5reps
75% of 10RM x 5reps
You do the same amount of rounds as you did on Monday.
Only two exercises: Bench Press, Deadlift
For the deadlift, return the weight to the floor, pause a second,and start the next rep. The same holds true for the bench press. Pause on the chest for a second (but don’t relax, stay tight).
Pavel recommended that you perform the bench press before the deadlift in this weight lifting system. Performing the bench press first will not adversely affect the deadlift nearly as much as the other way around.
When youâ??re trying to gain lean muscle mass, you need to do fewer exercises â?? not more.
In fact, if you really want to pack on slabs of muscle mass fast, I recommend a workout plan that uses just TWO exercises.
One man who understood this principle was Dr. DeLorme. As a child growing up in the early 1900â?²s, he was frail and sickly.
Doctors advised bed rest. DeLorme had other ideas. He picked up a barbell. He studiedâ?¦ and lifted. Studied and lifted.
And he developed what just might be one of the most effective methods for building lean muscle mass in a hurry.
One man gained a whopping 22 pounds of muscle in just 6 weeks using the DeLorme method.
This method was created way back in 1945 â?? and for years this simple muscle-building strategy (using only two exercises, the bench press and the deadlift) remained lost.
Despite the proven effectiveness of resistance training in building strength, uncertainty still exists as to the most efficient way to train. The work of DeLorme and Watkins 1-3 in the 1940s showed that with training, strength returns more quickly to atrophied muscles if relatively few repetitions are performed at high levels of resistance. They observed that the rate of muscle hypertrophy is proportional to the resistance overcome by the muscle;1 thus, they prescribed a maximum of 20-30 repetitions, because performing >30 would require reducing the resistance and slow the rate of muscle hypertrophy. 2
DeLorme defined the ten-repetition maximum (10RM) as the weight an individual could lift only ten times before temporary failure of the muscle occurred. One of DeLorme’s hypotheses is that the muscle should be warmed up by the time 10RM is reached. Therefore, once the 10RM has been established during testing, the subject begins sets of training by performing the first set of ten at 50% 10RM, the second at 75% 10RM, and the third (final) at the 10RM. He suggested that progressive resistive exercises overloaded a muscle by increasing the magnitude of the weight against which the muscle developed tension. The goal was to lift the heaviest weight; thus, adjustment in the warm-up repetitions should be sought to enable the subject to complete the 10RM.
Factors impeding strength assessment include learning factors, such as an inability to exert maximal effort, fear of injury, or an unwillingness to endure the discomfort accompanying temporary muscle failure. For these reasons, DeLorme believed the initial 10RM was often an inaccurate reflection of a subject’s strength. He noted that it was not unusual with training for strength to double within the first 1 or 2 mos and then to show a smaller increase during subsequent months. 1 Warm-up lifts were not intended to fatigue the muscle to the point that interfered with the subject’s ability to complete the 10RM. 1 Instead, these initial lifts were thought to be important in preventing muscle soreness and in teaching the patient how to complete the exercises, thereby permitting maximal exertion by the final set.