Web22 Nov 2024 · Use next-day isolation work. Do isolation work for the weakest muscle involved in your main lift from the preceding day. Do the lift you want to improve the most twice in your workout. Doing 4 sets of an exercise twice during a session will lead to greater strength gains than doing 8 sets in a row. The Double Progression Model WebSlow eccentric 4x5 4x5 5x5 3x5. E BENCH PRESS (see parameters) Eccentric in 5 sec Eccentric in 7 sec Eccentric in 9 sec Eccentric in 9 sec. 90-120 sec. Try to maintain same weights from week 1 to week 3 while slowing down …
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