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This workout is designed to build maximum strength. It is as much a Central Nervous System(CNS) workout as it is a muscle and tendon workout.
For the main set the principal is to work on a weight which is at 80% of your One Rep Max(1RM) see How to calculate your 1RM. Recovery must be to a full muscular recovery which is at least 3 minutes and sometimes as much as 5 minutes. You should feel like you can probably do 6 reps but no more on each set. Make sure that you get in a full range of motion(ROM) for every rep. Correct form and movement is essential when you are working at your limits
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