2 sets x 10–12 reps.
2 working sets x 6–8 reps (Hinging at the hips, keeping tension on the hamstrings/glutes)
Using structured volume to "grease the groove" and master big lifts. The Three Phases of Training Base Building Paul Carter Pdf
Percentages are calculated based on your EDM, not your best-ever max. This ensures you can complete all prescribed volume without "grinding" through reps.
You cannot build a base while starving. Carter is famous for his straightforward approach to nutrition: 2 sets x 10–12 reps
While adding weight to the bar is crucial, Carter emphasizes that progressive overload must never come at the expense of exercise execution. Moving weight from point A to point B using momentum or secondary muscle groups reduces the stimulus on the target muscle. Base Building demands strict control, intentional eccentrics (negative phase), and maximizing tension on the working muscle fibers. 2. High Stimulus, Low Fatigue
Warm-up, then 1 heavy Top Set (Aim for 3–5 clean reps). Note: Carter rarely recommends high-rep back-off sets on deadlifts to protect the lower back. Deficit Deadlifts or Rack Pulls: 2 sets x 5 reps. Leg Curls: 3 sets x 12 reps. Hanging Knee Raises: 3 sets to failure. Why You Should Avoid Shady PDF Downloads This ensures you can complete all prescribed volume
