Training

Reinventing the Wheels

How Australian Sensation Josh Lenartowicz Built Olympia-Worthy Legs

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KING OF THE GYM

Lenartowicz has his own training system called King of the Gym. Let’s review. KOTG is highly progressive. Each exercise is performed for four to eight sets. The reps remain the same throughout the set progression, but the weight increases each set, from very light to, ideally, a personal best like the Coleman-spotted squat. Rest periods also increase throughout the progression. Only the final set, done with the heaviest metal, is pushed to failure. “I train with a lot of light building sets to create a neurological connection in order to prevent injury with one overload heavy max set,” the Olympia rookie explains. “I just go for it on my last set until I cannot go anymore. No supersets, no rest-pause, none of that.” 

This overload set is done for roughly the same reps as the lighter sets that preceded it, but because it’s to failure, he doesn’t predetermine when to stop. The system is called King of the Gym for a reason. When you’re as strong as 260-pound Lenartowicz, the overload sets are attention-grabbers and respect-earners. The progression has another advantage. You build up to one heavy set to failure. Then when you move on to the next exercise, the light sets allow you to recuperate before you do your next overload set. “I’m actively recovering during the building sets, all with the use of time under tension, and there is no cheating and no jolting or stressing out tendons.”

 

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