GRINDS (e.g., barbell, or kettlebell presses, squats… ):
Singles and doubles build strength faster than any other rep counts, but these gains are unstable and not supported by muscle growth.
Tens rule for pure hypertrophy. Unfortunately, the muscles built with them are not as strong as they look. In addition, 10s make athletes very sore, interfering with other types of training.
While heavy fives do not build mass as quickly as bodybuilding 10s, the quality of this meat is much higher. We are talking about the finest steak versus a mystery meat.
On the strength side, although fives do not build strength as quickly as ultra-low reps, they keep building it year after year, while the progress from singles and doubles fizzles out in weeks.
And soreness, while present, is nowhere close to that resulting from higher reps.
EXPLOSIVE LIFTS (e.g., kettlebell swings or snatches):
In our experiments, we have arrived at the “magic number” of reps that works for most. That number is 10.
Fast tens are an explosive equal of heavy fives.
To find out more about "fast tens", please read Pavel's "The Quick and the Dead: Total Training for the Advanced Minimalist"
>>> LINK IN THE BIO!
Q&D is a culmination of five years of research and experimentation, it distills cutting-edge science to a straightforward protocol of only two basic exercises you mastered years ago: kettlebell swings and power pushups.
Q&D can be a minimalist’s stand-alone total training regimen—or be plugged into any athlete’s regimen. It takes only 12–30min, two to three times per week. Additional benefits may include:
-Increased testosterone
-Decreased cortisol
-Improved heart rate variability
-Reduced body fat
-Improved soft tissue quality
All this without getting “smoked”—because you need energy to fight, work, play, live.
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To learn more, please attend STRONG ENDURANCE™ by Pavel—Denver, CO—November 6-7, 2021 >>> LINK IN THE BIO
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