: The system uses heavy singles performed before or after main volume sets to gauge progress. If these singles feel faster or easier, it indicates an increase in strength.
The goal is to move the bar with high velocity, typically training below 80% intensity to allow for maximum bar speed and technique improvement. Base Building Paul Carter Pdf Files
: Carter emphasizes "milking" a specific weight until you can move it with maximum force rather than rushing to add more weight to the bar every session. Consistency over Intensity : The system uses heavy singles performed before
2 sets of 12–15 reps (continuous tension, no lock-out at the top). Base Building Paul Carter Pdf Files
The focus on sub-maximal volume and bar speed allows for significant improvements in lifting form on the "big three" (squat, bench, deadlift).