With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Most guys fall short of their strength potential because they mess with their program too much, or use too much volume (lots of reps) or insufcient weight, precluding the possibility of ever getting truly strong. So the first step toward building real strength is changing the way you think about volume. In the four-week program I’ve outlined here, you’ll use heavier weight for fewer reps, but do a lot of sets.
The second part of getting stronger is resting enough to properly recover. You’re in the gym only three days a week with this program, so some gym rats get antsy and think it’s not enough. Get that out of your head. For the entire four weeks, you’ll be lifting at 80– 100% of your one-rep max (1RM) for most lifts. This is incredibly taxing on your central nervous system, so unless you get sufcient rest, you’ll burn out early and miss your time to peak. Train smarter and get stronger.
To calculate your 1RM, use the following equation: Weight x Reps x .0333 + Weight = 1RM. After four weeks, take a light recovery week (de-load) then start over.