In Part 1, we looked at several styles of rep performance, rep tempo, muscle fiber types, and force production. We ended by looking at resistance exercise and mTOR activation. In Part 2, we put it all together in an example training program. Finally, we cap it off with a look at the 5% Nutrition supplements you should use with this routine. 

Example Training Routine

For our example routine, we’ll use the old faithful 3-day, push/pull/legs split routine. The reason is it allows a logical, functional grouping of muscles. Plus, it fits virtually any lifestyle and allows room to adjust when life has other plans for your time. Finally, it allows plenty of recovery time. 

What about rep tempo? 

• On explosive up, slow and controlled down, pause and hold reps. Use a 2-0-3-4 tempo. That’s a 2-second concentric, 0-second pause, 3-second eccentric, and 4-second stretch position pause and hold. 
• Slow and Controlled - 3-0-3-0 tempo. If there’s a suggested pause and hold, use a 3-count. 
• Continuous Tension - 3-0-3-0 tempo. There will be no pauses until the set is over.

Workout Day # 1: Legs

Squats – 2-3 warm-up sets x 10-12 reps, easy weight

3 working sets x 6 reps. Train to failure. Add weight when you can beat 6 reps for 2 workouts in a row. Use explosive up, slow and controlled down/pause & hold rep performance. For safety, do these in a power rack.

Squats or Leg Press – Drop the weight by 20%. Perform 3 sets x 8 reps with rep # 8 difficult or near impossible to complete. On these sets, you don’t have to go to failure, just close to it. Use continuous tension style rep performance.

Leg Extensions – Using a weight you can get 8 reps with, do 1 long extended set using the drop set technique – you go to failure, pull a plate off, and go to failure, pull a plate, etc. for 5 drops. Use a full range, slow and controlled, pause and squeeze rep style. Note: If Leg Extensions bother your knees, use an angled Hack Squat machine. 

Standing Calf Raises – 3 sets of 6 reps, failing at 6. Then do 1 set of 25 reps using a weight you can only get 15 reps with. Rest-pause to 25. On these final 10 reps, hold and squeeze at the top for a 3 count.

Abs – Your choice

Take A Day Off!

Workout Day # 2: Chest, Delts, Triceps

Bench Press – 2-3 warm-up sets x 10-12 reps, easy weight.

3 working sets x 6 reps to failure. Add weight when you can beat 6 reps for 2 workouts in a row. Use explosive up, slow and controlled down/hold & pause rep performance. For safety, do these in a power rack.

Incline Press - Drop weight and do 3 sets x 8 reps with rep # 8 difficult or near impossible to complete. On these sets, you don’t have to go to failure, just close to it. When 8 reps become easy for 2 workouts in a row, add weight. Use continuous tension style rep performance. For safety do these in a power rack.

Flat Flyes – 1 drop set of 8 reps each drop for 3 total drops. Set up 3 pairs of progressively lighter dumbbells. Try a 5-10lb weight drop for each pair. Use a continuous tension style rep. BTW, this is all 1 set.

Overhead Press – 2 sets x 6 reps, failing in that range. Add weight when you can beat 6 reps for 2 workouts in a row. Use explosive up, slow and controlled down/pause and hold rep performance.

Side/Rear Laterals – superset drop sets – 3 drops x 8-10 reps each per superset. Use a slow and controlled rep performance but pause and hold in the fully stretched position. Set up 3 pairs of progressively lighter dumbbells. Try a 5lb drop in weight per pair. You’re doing side laterals, then going right into rear laterals and dropping to lighter dumbbells 3 times. BTW, this is all 1 set. 

EZ Extension/Pullover/Press – 2 sets x 7 reps per movement. Do all 3 movements back to back; this is all 1 set. The exercise: Lying extensions- you go just behind the head or to your forehead, right into a pullover with elbows close to the body, right into a close grip press. Use a continuous tension style on this, with no pausing or stopping at all.

Triceps Press-Downs – Do 1 set of as many reps as you can do with your usual 8-rep weight. Hold the fully stretched position for a 5 count. Use rest-pause as needed to extend the set. Use an explosive up/slow and controlled down/pause & hold rep style.

Ab work – you choose!

Take A Day Off!

Workout Day # 3: Back, Biceps

Bent Rows – 3 warm-up sets x 10-12 reps, easy weight.

3 working sets x 6 reps to failure. Add weight when you can beat 6 reps for 2 workouts in a row. Use explosive up, slow and controlled down/pause & hold rep performance.

Chins – Rest pause your way to 20 reps. If you can do 20 easily, try for 30. Use a continuous tension rep style.

EZ Cable Curls – 2 sets x 8 reps, fail on rep # 8. Use an explosive up, slow and controlled down/pause & hold rep style.

Incline Dumbbell curls – 3 drop sets of 8-10 reps per drop, failing at that range for each drop. Use a slow and controlled rep style. As usual, set up 3 progressively lighter pairs of dumbbells. Try a 5lb drop per pair. 

Ab work - your choice!

Take A Couple Of Days Off!

Performance Notes

We could perform several higher rep sets to work all the fiber types as well as promote the pump. Instead, we’re using extended set techniques. This does several things: increases the intensity of effort, increases TUT (time under tension), and allows the use of higher reps – except you have to work for those reps! Rich used to work for his reps by constantly mixing things up, that’s what we’re doing here. 

Rest between sets: Allow 30-60 seconds rest. If needed, rest 120 seconds between heavy sets on exercises like squats and bench presses. 

Suggested 5% Nutrition Supplements 

No article on rep performance and training suggestions would be complete without a look at supplements. First, like Rich always said, make sure you eat well. Your meals should be high in lean, quality protein and complex carbs. Go with a moderate healthy fat intake. Pre and post-workout is the time to add in some simple carbs. 

As far as 5% supplements, we suggest the 5% pre-workout of your choice, Real Carbs, Shake Time, and ADYM. That’s your core program. Add Drink Sleep Grow to help you sleep and for optimal protein synthesis stimulation. 

How about our innovative natural muscle builders? Try Bigger By The Day (with Turkesterone), TEST Test Booster, Core DAA, and Core ZMA. 

Finally, if you’re eating a lot of carbs, add in Freak Show as well.

Recap

The information presented here should give you a good working knowledge of rep performance, the effects of different rep totals, and muscle fiber types. Our sample routine will get you going in the right direction. Of course, the selection of innovative 5% Nutrition supplements tops off the entire thing. Whatever it takes!