This is going to be the second part of your Day 1 workout. Angio Sets are quite intense and you'll be pushing your target muscle group HARD, both on the lighter portions and the heavier portions.

Now we're going to decrease the intensity level and focus on blood volume via density training.

This is going to keep a LOT of blood in that target muscle group for a long period of time, further enhancing the circulation effect we're trying to achieve on Day 1.

 

Start by choosing a weight you could normally get about 8-10 reps with.

 

First, start by doing a set of 3 reps. This will feel very easy for the first part of the set. That's what we're looking for.

Then stop and rest 10 seconds.

Now do another set of 3 reps.

Stop and rest 10 seconds.

Keep going using 3 rep sets and 10 seconds rest until you'd have to push hard to the 3 reps.

Don't push to get that third rep.

When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.

Keep going using 3 rep sets and 20 seconds rest until you again can't get the 3 reps anymore.

Then take 30 SECONDS rest in between your 3 rep sets.

Keep going in this fashion until your 10 minutes are up.

 

 

It's just that simple...

 

This part is CRITICAL!!!

DO NOT go to failure on any of your reps or sets. You want to always keep that do-or-die rep in you.

When you get to the point where you do that second rep and you know you'd have to push hard to get that third rep, end the set there and increase the rest period. DO NOT push any of the reps super hard. That will work against the volume aspect of the program.

The idea is to manage your fatigue so that you can maximize your training volume (i.e. more reps and sets), doing more sets and reps up front (which is known as front-loading) and fewer as you fatigue.

In terms of progressing the weight, you're going to need to EARN your loads.

If you can make it 3 minutes without needing to increase the rest periods past 10 seconds, you've earned the right to increase the weight next week. If you don't make 3 minutes, stick with the same weight until you do.

This makes knowing when to increase your weight very simple... it's just a pass/fail... no guesswork. Either you did it or you didn't.

 

Click here to discover how to use Time-Volume Training to "sneak" 5-7 lbs of lean mass on your body in a matter of weeks...