The EASIEST Way To Get Stronger (Programming EXPLAINED)

[GET OUR TRAINING PROGRAMS HERE] http://kizentraining.com/ [FREE 1 REP MAX ESTIMATOR] https://www.bodybuilding.com/fun/othe... Self Regulation Explained Here are the steps to using this program effectively. 1. Figure out your 1 Rep Max 2. Start Week 1 @ 70% Perform: 3 sets of 5 1 set AMRAP (As Many Reps As Possible) Avoid total failure. If your AMRAP set had 9 or more reps. Move up 2.5% the next week. If your AMRAP set had 6-8 reps, stay at the same percentage. If your AMRAP set had less than 5 rteps. Move down 2.5% the next week. Keep doing this until you get up to 80% and get more than 8 reps on your AMRAP. At this point you likely have gotten stronger, you can either test your max again or move down 10% (to 70%) and begun the process again. Here is an example. Let's say your max is 500lb. Here are your AMRAP results. Week 1: 70% (350lb) = 12 reps (move up) Week 2: 72.5% (362.5lb) = 11 reps (move up) Week 3: 75% (375lb) = 11 reps (move up) Week 4: 77.5% (387.5lb) = 8 reps (stay at 77.5%) Week 5: 77.5% (387.5lb) = 9 reps (go up to 80%) Week 6: 80% (400lb) = 9 reps At this point you likely have a new PR (since you did 9 reps at 80%). Either test your 1 RM or deload by 10% and start the process over! Please note that you can change the conditions of the AMRAP results (in our Kizen program, it is actually 8 or more reps that you increase the percentages). I changed it here to 9 to give a larger emphasis of training in the lower percentages and building volume. [PRE-ORDER MY PREWORKOUT] http://gnosisnutrition.com [WEAR MY APPAREL] http://raskolapparel.com/ [INSTAGRAM]   / omarisuf