The Super Simplest Strength Routine
This is an old strength routine that's recently been dusted off and re-introduced to the weight-training world. It's based on a highly sophisticated premise that might be beyond the understanding of most. Still, to placate the more scientifically inclined out there, I'll lay it out for you while trying to keep the scientific lingo to a minimum. Here it is:
If you want to get stronger, lift weights.
I sincerely hope I didn't scare you off. If you're still here, the routine is known simply as "One Two Three," which is, at the risk of scaring some of you off yet again, based on the mathematical principle of counting to three.
Here's how you do it
Pick a big movement. (Double KB Squat, Deadlift, Pull Up or Double KB Press)
Figure out what weight you can do for 5 reps. With most people, that's about 80% of their 1RM.
Now follow this rep scheme: 1 – 2 – 3. Do a single, rest a bit, do a double, rest a bit, and then do a triple.
Run through it three times. That's 1-2-3, 1-2-3, 1-2-3.
There are only two rules:
Never miss a rep.
Don't chase fatigue.
The weight should feel light and easy. Inch the resistance up gradually from workout to workout. You don't even need to change your program to incorporate these; just add it here and there to your workout.
via Dan John