A complete periodization of 6 weeks
4 workouts per week
1 PDF - 65 pages
Explanations of the methods used on certain exercises
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The methods used
Pyramid training: Sipes’ favorite loading scheme was to gradually increase the weight from set to set while reducing the reps. He often did sets of 8-8-6-6-4-4-2-2-1-1. I have adapted that approach slightly like this, in itself, is already a lot of volume for one session.
Heavy partials: Most of the “Legend Series” programs will include heavy partials work because most of the strongest lifters from the 60s and before using them! Sipes was no exception. He loved doing top half or top quarter work with a lot more poundage than he could on the full lift. He also loved doing heavy supports just to get the feel of super heavyweights.
Loaded stretching: Stretching with weights is something I have written about in the past: https://thibarmy.com/loaded-stretching-one-powerful-versatile-training-method/ .
Low reps: Sipes loved to lift heavy and used mostly low repetitions, even on isolation movements. On smaller movements, he often relied on sets of 6-8 repetitions instead of the more traditional 10-15 reps. The 6-8 reps zone is the favored range of “PowerBuilder” as it is indeed very effective to build both size and strength. 4-6 makes you big and strong with a bias toward strength gains. 8-10 can also make you big and strong but with a bias toward size. 6-8 gives you the most balanced approach.