- Always train sub-maximally. Always quit well away from failure. Having said that, don't be a pussy and train light. You must train heavy: at least 70% of your 1RM and progress from there. Don't be in a hurry to hit crazy heavy weights. Your muscles may be getting stronger. But your ligaments/joints take a much longer time to strengthen.
- Sets and reps have an inverse relationship with each other. More sets means less reps. Less reps means more sets. For me personally, it gives me a psychological edge knowing that I will always be able to kill every set and rep. Your CNS will thank you too.
Personally, I think the beauty of this is that adapting the above system would minimize the risk of injury and allows you to train for a longer period of time before you experience symptoms of overtraining (if any). The key is to always keep your CNS fresh and recovery period short.
JF's Inner Circle has really become the best training-related investment I have ever made (dare I say even better than my squat rack?).