This is a six-week mass and strength microcycle periodization training concept popularized by former AABA Mr. California, IFBB Mr. World and one of the world's most symmetrical bodybuilders, Steve Davis. On two nonconsecutive workout days during the first two weeks of training, Davis suggests using the one-rep principle in which a weight can be handled in a strict positive/negative contraction. The idea is to do 10 continuous one-rep sets, decreasing the poundage just enough to grind out one more single rep until ten reps are completed.
There is no rest between each of these one-rep sets except to remove plates from the barbell for the next rep. Davis says that this program will really up one's power.
During the third and fourth week of training, ten sets of maximum triple reps MTR are done with no rest other than the time it takes the lifter, or training partner, to remove just enough weight to accommodate three more continuous reps. Continue on in the manner described until all ten sets of three reps are completed. On this two-day-per-week workout cycle, new muscular size will become very evident.
On the final weeks (five or six), ten sets of seven reps are suggested. This should develop some very meaningful muscularity. Use the same training style and procedure as described for weeks one through four.
The Davis Set methodology lends itself quite well to the use of the master exercises which work the major muscle groups such as high-bar Olympic-style squats with heels on a block, back squats, low-angle bench press, close-grip barbell bent-over rowing, seated press behind neck, braced barbell curl, seated and/or lying EZ-bar French Press, and palms-up wrist curls. For the minor muscle groups, master exercises such as leg curls, stiff-leg deadlifts and braced barbell reverse curls can be easily structured into the Davis Set concept.
Some strength coaches may argue that the Davis Set incorporates a fatigue factor (no rest between sets) into the size, power, and muscularity equation. This may be true, but who is going to argue this point when such a great gain factor is so evident from doing the Davis Set?
Dennis B. Weis is a Ketchikan, Alaska based power-bodybuilder. He is the co-author of 4 critically acclaimed books; Mass!, Raw Muscle, Anabolic Muscle Mass and Huge & Freaky. He is also a frequent hard-hitting uncompromising freelance consultant to many of the mainstream bodybuilding magazines published worldwide.
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Steve Davis - IFBB Mr. World 1977 - competed at the highest level during the Golden Era of bodybuilding. Steve appeared on the cover of 7 bodybuilding magazines. He trained closely with Vince Gironda for 3 decades. More bio
Gaining Muscle Size and Density, by Steve Davis