Perform an isometric hold of 7 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.
70% – 80% of your maximum effort, upper body and lower body split Day A and B.
Perform an isometric hold for each exercise of the circuit and then 12 slow and deliberate reps. Repeat if desired.
If you feel you want more, repeat 1 or 2 more times.
Ideally do this routine 5-6 times for the week. Listen to your body, if it needs a rest, take it.