Guaranteed Muscle Mass Program, "70% AMAP"?

Bigger Stronger Leaner
1

hello people and Paul,

I read your guaranteed muscle mass program, i saw that there is 70% AMAP sets for some exercises. What does that mean ?

2

70% of your 1rm for as many reps as possible.

3

thanks !

4

do you know what’s the % we use for the 50% sets ?

5

I’m not sure, but I used a weight that I thought I could do for 15-20 reps in the first set and worked from there.

You rest two minutes between sets.

6

thanks again

1 Like
7

The 50% sets use the same weight as your AMAP set. Here’s what the article says about them:

3 – 50% Sets
One of the methods I found that worked incredibly well was something I picked up from Dr. Ken Leistner: 50% sets. This is where you take your work set to failure, rest 60 seconds, and then try to hit half the number of reps you hit on your initial set.

For example, if you bench-pressed 315 for 12 reps, you’d rest for 60 seconds and then try your best to hit 6 reps, i.e., half the number of reps you were able to do on the first set. This is a very effective strategy in terms of keeping focused because you’re trying to essentially break three PR’s:

  • Total reps on the first set from the previous week.
  • Reps on the 50% set.
  • Total reps from both sets from the previous week.
8

alright so 70%, thanks !

9

Its dirrectly 60 sec after the ampap that what i didnt get