From memory. You use a weight about 50% heavier than your max weight of one rep.
Lets just say you bench 200 lbs. You load the bar with 300 lbs and obviously you would need a spot with this. Your spotter helps you off with the bar and you hold the bar 1" from lock out position for 10-20 seconds. Now if you hold the bar for less than 10 seconds it is too heavy. If you hold if for more than 20 seconds then the next workout you will need to add about 20% (about) to your next workout. The key is to stay between the 10-20 second range.
Ok here is the tricky part. If you are not getting stronger then you need more time off.
Also the stronger you get the heavier the weight you can bare the more you need time off.
This is one set and one set only. I would start off with once a week and go from there.
The guys on the video was saying that there is only about 6 excercises. Bench, military, shrug, pulldown and I imagine some kind of squat and cant remember the rest.
I hope this part dosn't put you guys off but at there level they are workout out about every 6 weeks. Now I know this goes against every thing we (bb's) agree with. Dont shoot the messinger, I am only passing on this for the injured guys that dont want to loose strength and size do too not being able to train a injured area of the body. I hope this helps.
