1. Nick
    August 20, 2012 @ 1:58 pm

    How may reps should a person do for each station in the circut? Also, are there any alternatives to clean and press for someone who feels like he never has proper form? Finally, what kind of weight should a person be using? Should I be looking to hit failure towards the end or should I always have a few left in the tank? Thanks.


  2. Aaron
    September 3, 2012 @ 7:09 pm

    What was effective for me was doing 12-10-8 reps for the three circuit cycles. While increasing the weight for each decrease in reps. I would try to ensure failure on the last round. As for clean and press alternatives, there’s not much that can replace them. You could try a hang
    clean and press with dumbbells. Hope this was helpful.


  3. Derek Antoniszyn
    December 3, 2012 @ 1:51 pm

    I’m curious as to why he didn’t do any flat bench chest workouts and all of them were inclined? I thought flat bench is the most beneficial for strength gains? Is it because working your upper chest makes ur chest look bigger?


  4. Marc
    December 5, 2012 @ 8:24 pm

    Great article. A couple of questions.
    1. How do you determine the weight to use?
    2. How often do you increase the weight (weekly,etc) and usually by what percentage?

    Thanks and looking forward to starting the routine!


  5. Aaron
    December 18, 2012 @ 8:39 am


    1. For the first set try to hit around 70% of your 1 rep max, the second set 80% and anything left you’ve got on the last set. It’s okay if you can’t complete the last set.

    2. Increase weight every 2-4 weeks by 5-10% depending on progress and needs. If you need to build more size increase the weight while decreasing the reps, if you are going to be cutting, change weight every 4 weeks while concentrating on negative or some other cutting method.



    • Marc
      March 25, 2013 @ 3:13 pm

      Thanks Aaron. Sorry for the delay in responding. I appreciate the info.

      For what it is worth, I’m started into weight training after doing triathlon for about 4 years. Unfortunately, I developed some really bad arthritis and had to quite any type of activity for a number of years. However, after two months of working out, I have noticed a drop in fat…and an increase in muscle.

      I am about to wrap up a workout routine and will hit yours beginning the second week in April. Really looking forward to it.

      Again, many thanks and blessings to you.

      Marc S.


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