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Train To Gain: Star Training

Skip La Cour: Heavy Hitter

I start my chest routine with flat-bench presses. On the first set I do 12 repetitions with lighter weight. On the second set I use 40 to 50 percent of my maximum weight for about six reps. On the third set I use about 60 percent of my maximum for about three reps. On the fourth set I lift about 75 percent for only two repetitions, and on the fifth and final warmup set I lift about 80 to 85 percent of my maximum for a single rep.

Now I’m ready to lift a weight so heavy, I can’t perform more than six reps. It won’t, however, be so heavy that I can’t do at least four. IM

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