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will start to bake with lactic acid buildup. The good news is that lactic acid indicates your body is signaling for an increase in GH. In these middle sets, you may find that the reps come more slowly and that rest-pause or forced reps with a spotter are necessary to reach your target number. Anecdotally, many bodybuilders report that this slow-mo subsides around the eighth set and you may once again find your groove near the finish line. >> Rest right. Although the technique is intense and you can expect to lean up a bit from it, be sure to get in the proper rest between sets to maximize recuperation. In this program, that’s usually 1–2 minutes. It may be tempting to decrease the rest periods and chase the pump — you’ll be sporting hoselike vascularity after a few runs through this type of training — but don’t give into the temptation. Rest is key. You want to get through the whole workout, right? >> Be angular. Similar workouts of yesteryear would lock you into one exercise for all four weeks. But since we’ve doubled up your sessions per week per bodypart, our program allows you to incorporate a second exercise to promote strength through a different plane and bring more muscle into play. Using chest as an example, you’ll perform barbell bench presses one day and incline flyes on another. The increased volume through these varied yet basic movements will allow you to hit more total fibers — and thus grow more muscle — than you might in a traditional single-exercise program. PUMP TO PERFECTION On the surface, this program might seem pretty unsophisticated. The results it yields, however,
BENT-OVER ROW >> This back-training staple helps you build depth and density. Combine these with width-building pulldowns for complete growth.
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101 HIGH-INTENSITY WORKOUTS
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