Forty years ago, bodybuilder Steve Davis devised a 6-week strength and mass training protocol which challenged the body to train at its maximum strength range for ten consecutive repetitions.  This program became known as microcycle periodization, and it has remained influential in bodybuilding and powerlifting training ever since – in underground circles.

The idea behind the Davis Set is simple.  Complete ten “one-rep” sets in a row using your maximum one-repetition maximum poundage for weight.  After each repetition, slightly reduce the weight and complete another repetition immediately, using this as your new one-rep maximum poundage.  Complete ten reps while reducing the weight.   One set is all you need. And it’ll be the toughest single set you complete in your life!

For example, if you can bench press 225 pounds for one rep, you will do that.  Then reduce the weight and complete one repetition with 215 pounds, which is now approximately your one-rep max.  Continue reducing the workload by 5 or 10 pounds each time.   Your tenth repetition may have you only benching 85 pounds – but it’ll be your 1RM by that time. You’ll be training at your maximum strength and intensity – your one-repetition maximum – for an entire ten-rep set. It defies common training protocol and is highly intensive training.

Training in this manner requires two sessions per week.  For example, bench pressing would take place on Monday and Thursday, with all other body parts being trained on their normal day, following a “once per week” pattern.   A training partner is a requirement for training in this manner.  Not only do you need a spotter when attempting to lift maximum poundage, but he can remove weight form the bar much faster than you can in your exercise position.  Training in this manner is very intense, and will certainly create a major impact upon the body.  The central nervous system (CNS) will require additional time for recovery when training in this manner.  Its use should be limited to one movement and body part per week. Additionally, you may find more sleep, food, or recovery supplements to assist in the healing process.

The Davis Set principles are very popular with powerlifters and Olympic style lifters, but can also lead to gains for bodybuilders as well.  Very often a stagnant body part like chest or thighs will be startled into growth by a jarring program such as this.  This protocol works will with most other exercises, particularly the compound movements which require the support of secondary body parts.  These include bench press, leg press, squat, shoulder press, and most back exercises, including pulldowns and rowing.  Remember to always record numbers as well, so you can plan the next workout accordingly, as well as track your progress. If you enjoy heavy lifting, are rushed for time, or are just looking for a change of pace with your training, check out Davis Set training.  You’ll need a partner, and you’ll definitely be taxing your body in a major way.  But the results may well be worth it, in terms of new strength gains!

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