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You need contraction, you need pump, you need to be able to burn the muscle after a break down, you need to be able to get a great pump with the legs after a set of deadlifts. That's what I'm focusing on as well. If you can do two, and if you can do three is just great. Those are the things I need to be able to improve on in the beginning as well. Q: That's an area that's really high on your list! That's one that I have a lot of experience with and it feels very natural when I start my set up. As you get used to it, doing those types of sets of five or six, and also performing those kinds of weight sets—for instance on the barbell in the upright row or the chin-up—do you feel those movements develop those strength levels that you're looking for? A: That has been my experience as well. In those movements, you can tell that the strength level is increasing. You can't do them for the long duration and you need to get stronger in the short duration in order to be able to do them more often. I do feel those kind of movements develop strength levels well and a big part of it is getting more used to the eccentric phase. Once you have that understanding, you will be successful with these movements. Q: This is going to sound really easy but it's really not. What kind of progress do you look at to reach this level of strength? A: The key to getting stronger is just to do more sets. Doing more reps. I started doing more sets in the beginning and just kept in mind, "It would be beneficial to do less reps when you do the exercises that you're already doing or doing more reps if you're having issues and not doing enough weight for the rest." So, it helps if you don't do too many reps on the first set and you take the opportunity to work up to more weight on the second set. That's the most important thing that I can do for myself, just keep doing more sets. I start off with 10 or 12 reps and it will be very beneficial to go up that weight quickly than to continue going at that strength because the more reps I do, the smaller is going to be the chance of me getting hurt, from doing too much work as far as work capacity and how long I'll get strong. I want to start off heavy on my sets and work up the weight slowly and then eventually get stronger and eventually have that capacity for the heavier weight. We Related Article: