The book is GET SERIOUS. The author is neurosurgeon Dr. Brett Osborn. The exercise plan spreadsheet document is available by clicking this link ==> Get Serious Weight Training Rev 3
- Always attempt to better your previous training. Increase weight 5 pounds when you achieve the 5×5 or 3×8 scheme. Never train to absolute failure. You must be able to manage each rep with proper form without a spotter. Rest periods between heavy 5×5 sets are 3 minutes max.
- Training for strength will allow you handle heavier weight during hypertrophy sets (3×8). Rest periods are 60 to 90 seconds max between hypertrophy sets.
- Strong does not always equate to size. In this protocol, however, you will train to be both big and strong.
Now get serious!