If you're prone to throwing up, 50% sets could push you right into the kingdom of the porcelain thrones. With this training method, you...

  1. Do a set, pretty much to failure.
  2. Rest 1 minute.
  3. With no change in the weight, do another set. The goal of the second "set" is to try and get at least half as many reps as you did on the first set. So if you got 12 reps on the first set, you'll rest one minute, and shoot for at least 6 reps on the second set.

Example:

  • Do 315 pounds x 12
  • Rest 60 seconds
  • Shoot for at least 6 reps with 315

That's it. No degree in quantum physics is required. Here's how it looks with the Smith machine front squat:

For this exercise, use a foot placement where your feet are either directly under you or just slightly in front of you. We want some big time knee-forward action going on here.

Related:  Leg Day in the Smith Machine

Related:  13 Set-Rep Schemes for Brand New Growth