One Arm Rows

Though we encourage you to do a 1RM for most of the exercises in the STS series it is extremely important– let me say this one more time – it is extremely important for you to select the proper weight for mesocycle #3. On paper this cycle will look very boring as it only has four chest and four back exercises, but trust us, this cycle will use what is known as “the 5% Method” and it is highly effective for developing strength. In four weeks you should increase your strength by 5%.