Recently, my training partner Bret Contreras published a fascinating interview with Canadian researcher Stu Phillips. One of the key take-aways was the relatively recent revelation that, for hypertrophy at least, the numbers of repetitions per set matters much less than how hard you push the set.

 

In other words, as long as you strongly fatigue the muscle, it doesn’t really matter a whole lot how many reps it took to accomplish that fatigue. You can watch this very interesting interview below:

 

 

This Week’s Training:

Everything still seems on track as of late for my June 8th competition. I haven’t hit any particularly stellar lifts as of late, but I’m healthy and everything’s been very consistent. Next week will be my last heavy week of training, which will be followed by a light back-off week.

 

Hope you’re training is treating you well, and as always, if you have questions or comments, there’s a place for that below!

 

Weekly Volume and Noteworthy Lifts

Volume: 38,319 lbs (Last Week: 42,973 lbs)

Cambered Bar Squat 275 (3x3)

Bench Press 255x1

Block Pull 455x1

 

Tuesday, May 20, 2014, 4:55 PM

Bodyweight: 202.2 lbs

 

Volume: 12,625 lbs

 

CAMBERED BAR SQUAT

 

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 5

Set 4: 205 lbs × 3

Set 5: 245 lbs × 3

Set 6: 275 lbs × 3

Set 7: 275 lbs × 3

Set 8: 275 lbs × 3

Set 9: 245 lbs × 5

 

BACK EXTENSION

Set 1: 145 lbs × 10

Set 2: 145 lbs × 10

 

LEG EXTENSION

 

Set 1: 150 lbs × 10

Set 2: 150 lbs × 10

 

Wednesday, May 21, 2014, 3:15 PM

Bodyweight: 202.4 lbs

 

Volume: 10,610 lbs

 

BENCH PRESS

 

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 3

Set 4: 185 lbs × 3

Set 5: 205 lbs × 1

Set 6: 225 lbs × 1

Set 7: 235 lbs × 1

Set 8: 245 lbs × 2

Set 9: 255 lbs × 1

 

CHEST-SUPPORTED ROW

 

Set 1: 100 lbs × 8

Set 2: 100 lbs × 8

Set 3: 100 lbs × 8

 

LYING TRICEPS (EZ CURL BAR)

 

Set 1: 55 lbs × 10

Set 2: 75 lbs × 8

Set 3: 75 lbs × 8

Set 4: 75 lbs × 8

 

BICEP CURL (DUMBBELL)

 

Set 1: 70 lbs × 10

Set 2: 80 lbs × 8

Set 3: 90 lbs × 5

Set 4: 50 lbs × 20

 

Friday, May 23, 2014, 5:40 PM

Bodyweight: 200.8 lbs

 

Volume: 6,865 lbs

 

4" BLOCK PULL

 

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 275 lbs × 3

Set 6: 315 lbs × 1

Set 7: 365 lbs × 1

Set 8: 405 lbs × 1

Set 9: 455 lbs × 1

 

HIGH BAR SQUAT

 

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 3

Set 4: 185 lbs × 3

Set 5: 225 lbs × 3

Set 6: 275 lbs × 1

 

Saturday, May 24, 2014, 8:31 AM

Bodyweight: 202 lbs

 

Volume: 8,219 lbs

 

BENCH PRESS

 

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 3

Set 4: 185 lbs × 1

Set 5: 205 lbs × 1

Set 6: 215 lbs × 1

Set 7: 225 lbs × 1

Set 8: 225 lbs × 1

Set 9: 225 lbs × 1

Set 10: 225 lbs × 1

Set 11: 225 lbs × 1

 

CHIN UP

 

Set 1: 10 reps

Set 2: 7 reps

 

TRICEP PUSHDOWN

 

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

Set 3: 65 lbs × 10

 

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.

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