Add sets to these key exercises first when you are planning your workout. The accessory movements are not as important for you to add sets to because they can add extra fatigue too fast.
It is imperative that you focus on developing your form with these exercises to maximize the stimulus and have the best progressions week to week possible. Form is foundational to everything else.
Visualize your form often. When you get to the gym, the only thing that changes is the weight because your form should look just like how you practiced on every single rep.
#2
Your Job
Stay in a Good Spot this Block
You want to add just enough sets and weight to feel like you worked out, but it is not quite a challenge yet. You want a solid workout where you leave feeling accomplished.
Plan your workout and write down the weight, sets, and rep range in the Workout Plan PDF to get you ready for Week 2.
Rep Range
• Key Lifts: 6-8 Reps + IT
• Accessory Lifts: 15-30 Reps
The rep range will be the same. The only difference is that you may not be at the top of the rep range this week. This means you should still strive to hit 8 reps on key lifts and 12 reps on accessory lifts.
For your key lifts, consider doing an intensity technique on the last set. Keep in mind that the more you use these intensity techniques, the more you are training BEYOND failure. This means that they are extra fatiguing even if you lift with RIR.
Remember, for the first two weeks, DO NOT REST BETWEEN REPS. The goal of this block is to get gnarly pumps on your accessory lifts.
Weight
• 3 RIR
• 60-70% of 1RM
• Weight Feels: Just Enough
I encourage you to pick a single weight for your working sets for each exercise. As you add more sets, you will notice that on the last set, your reps are most likely to be the lowest.
As long as your last set is still in the rep range, this performance drop is okay and expected as your muscles get depleted. Make sure you choose a weight that allows you to be at the top of the rep range for most (if not all) of your working sets. RIR 3 is the goal for each of your sets, however, it is possible that your last set may get closer to RIR 2.
Stay away from RIR 1! You do not want to build fatigue too fast. It is better to have the reps drop and stay in the rep range. Achieving RIR 3 takes priority over staying at the top of the rep range.
Sets
• Key Lifts: 2-4 Sets
• Accessory Lifts: 2-3 Sets
Try to do the fewest amount of sets you need to get a good pump in the muscle. However, if you need more to feel a pump then this is the week to do a little more.
Do enough sets where you struggle to maintain RIR 3 on your last set of each key lift. This is a great way to measure your effort to make sure that you are not going too hard too early but also that you are not taking it too easy.
Week 2 is the Goldilocks week. We want just enough but not too much volume.
Rest
• Key Lifts: 60s-120s
• Accessory Lifts: 30s-60s
It is important to rest a little longer when the weights are heavier. If you struggle to maintain RIR 3 on your sets, you may need to rest a little longer between sets.
However, whenever your rest is shorter it does have the advantage of giving you a better pump and it prevents you from lifting too heavy, so you can do more sets in the same time span without giving excessive fatigue.
Above all else: Make sure your rest periods are not too short where it compromises your form!
Example
Fill out the table with your expected weights and sets before you go workout, so you have a clear mission. Then adjust based on actual performance.
