Pavel’s prescription for increasing strength with minimal muscle gain: deadlifts with heavy weights, low reps, low volume, and a de-emphasized negative.

Since different rep ranges have a specific effect on the muscles – low power reps increase the muscle density, medium reps build the contractile proteins, and high reps develop mitochondria, sarcoplasm, and capillaries -the obvious implication of this discovery on bodybuilding is not to spread your workout over a large rep range.

You won’t get very far with knee or elbow extension alone. Most power is generated closer to the core: the glutes in the pistol, the lats and pecs in the pushup.

If you are training for strength and are not concerned with mass you will be better off doing 1x5 every day rather than 5x5 every five days.