1. PERFORM ONE-SET-TO-FAILURE FOR EACH EXERCISE.
Follow Arthur Jones’s general recommendation of one-set-to-failure (i.e., reaching the point where you can no longer move the weight) for 80–120 seconds of total time under tension per exercise. Take at least three minutes of rest between exercises.
2. USE A 5/5 REP CADENCE.
Perform every repetition with a 5/5 cadence (five seconds up, five seconds down) to eliminate momentum and ensure constant load.
3. FOCUS ON 2–10 EXERCISES PER WORKOUT, NO MORE.
Focus on 2–10 exercises per workout (including at least one multi-joint exercise for pressing, pulling, and leg movements). I chose to exercise my entire body each workout to elicit a heightened hormonal response (testosterone, growth hormone, IGF-1, etc.).
Here is the sequence I used during this experiment (“+” = superset, which means no rest between exercises):
• Pullover + Yates’s bent row
• Shoulder-width leg press12
• Pec-deck + weighted dips
• Leg curl
• Reverse thick-bar curl (purchase cut 2″ piping from Home Depot if needed, which you can then slide plates onto)
• Seated calf raises
• Manual neck resistance
• Machine crunches