The most important loading zone for building strength is sets of 1-3 reps using 88-100 percent of your max. The problem is, training in that zone lacks the rep volume required for making optimal size gains — but not by much. To achieve the added effect of maximum muscle growth, without limiting strength gains, simply add two sets of 4-5 reps using 80-82.5 percent of 1RM.

Performing strength circuits using a 5/4/3/2/1 rep scheme — each round decreasing the reps and increasing the weights on all exercises — provide the perfect mix of load, density, and volume for maximizing strength and hypertrophy, as well as shredding up.

With these strength circuits, you're going to finish strong every workout, which will lead to the greatest workout-to-workout progression. Your metabolic rate, insulin sensitivity, and recovery capacities will all be sky-high, while minimizing inflammation. This will put slabs of muscle on you while at the same time allowing you to perform at a high level on a daily basis.

Expect circuit number three (3 reps) to be the hardest. Get tough and power through it, because after that is when the magic happens. The last two sets will actually feel easier, so much so that you'll wonder if you forgot to add weight.

The set of 3 reps is where the activation of the nervous system surpasses the muscle fatigue. During the sets of 3, 2 and 1 there is partial muscle recovery occurring at the same time as neural activation. The result? At the end of the workout you are stronger than when you started.

Always chase performance, not fatigue.

Warm-up: Perform 3 sets of 3 reps on every movement, gradually increasing the weight on each set.

I was on this program at the time Biotest started testing various Surge® Workout Fuel protocols. Since I was training the whole body at every session, I sometimes went as high as 5 doses of Surge® Workout Fuel in my peri-workout period! This was critical, and to this day I use the same recipe every time I want to bring up my lean body mass — and I always have shocking results.

Here's the exact protocol I used most often:

That's all there was to it. The same simple workout done five days in a row. It lasted roughly 40-45 minutes, sometimes a bit less if I increased the pace, but far from training 3 hours a day. Despite the simplicity and duration of the program, it got me to the largest, most muscular physique I've ever had.

Imagine what it might do for you?