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After some initial trial and error, I hit upon some key guidelines to help you get the most out of this style of hypertrophy training while minimizing the mind-numbing fatigue it can create:

  1. Choose three multi-joint exercises. Any combination of an upper body pull, upper body push, and a lower body compound exercise will work. Choosing four exercises, however, results in a workout that's too long. An intense 20-30 minutes of training is all that's required to escalate your T.
  2. Rest one minute between sets of an exercise. Rest five minutes between exercises. You'll perform six straight sets of one exercise with 60 seconds of rest between each set. At the end of the sixth set you'll be very fatigued, so rest five full minutes to give your central nervous system (CNS) some relief before you move to the next exercise.
  3. The first set starts with a load you can lift 8-9 times. The trickiest part of this style of training is getting the loads dialed in. The sweet spot seems to be a load that's as close to a 9RM as possible. From there, do your damnedest to get at least 6 reps per set. (If you get 8-9 reps on the next five sets, you either started too light or you're resting longer than one minute.) Once you drop to 5 reps, decrease the load and continue until all six sets are finished. Do your best to avoid missing a rep. If your fifth rep was brutal, don't try for a sixth because it'll take too much out of you. The intensity must be high but manageable.
  4. Rest 48 hours between each workout. Low intensity conditioning work can be performed on the off days.
  5. Use different exercises in each workout throughout the week. This is an essential part of keeping your recovery in check. If you use the same three exercises for all three workouts during the week, you'll be burnt out by week 2.
  6. "Meditate" for 12 minutes within an hour after each workout. Yes, meditate. This step is crucial because it's probably the most effective thing you can do to expedite CNS recovery. To "meditate" you only need to sit in a quiet room, clear your head, and focus on a slow, deep breathing pattern for 12 minutes – the amount of time research has shown to relieve CNS stress. (If you're doubtful of the power of this technique, check out the research Elizabeth Stanley, . has performed on soldiers with PTSD.)
The Plan Use the above training principles to create a training plan that consists of the exercises you prefer (since there are countless options that will work here). With that in mind, here's a sample routine that will build new muscle mass over your entire body.

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