Co-authored by Josh Bryant and Brian Dobson, Metroflex Gym Powerbuilding Basics
You must do more over time. If you benched 185lbs for 5 reps last week, try for 190lbs or 6 reps this week. Record your numbers in a logbook.
The PDF dismisses standard linear progression (adding 5 lbs every week). Instead, it uses a wave cycle:
When you can no longer hit the minimum rep target, reduce the weight by 10%, reset, and climb back up. Track every single workout in a training journal. If you are not writing down your weights and reps, you are merely guessing, not training. Final Thoughts: Hardcore Commitment