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By Dan John, Master RKC
"Towards the end of my senior year, I finally asked Darren why he never spoke to me during my first year in the weight room. And it was this lesson that I have taken with me in all areas of my life. His answer: Most of the time, programs are two to twelve weeks of structured workouts that build up to a peak week and a max. It is nice if there are easy days, deloading weeks, and a logical means of increasing load or volume…or both."
"Further experience has shown this figure to be too high and that in most cases a total of 20 to 30 repetitions is far more satisfactory. Fewer repetitions permit exercise with heavier muscle loads, thereby yielding greater and more rapid muscle hypertrophy."