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M.A.X. Muscle Plan, The [Brad Schoenfeld] on lupesbeachfale.com exercises, frequency, intensity, rest, etc. as applied through a method of phases and micro- cycles. After a thorough warm-up, load the bar with a weight that equates to somewhere between your 3- and 5-rep max. Get under the bar and perform one repetition. When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 lb. squats done with poor.