Program Introduction

The Hardening Method is a 4-week program based on the Titan Method, aimed at maintaining strength and muscle preservation. Even during dieting, it involves continuous heavy free weight training to minimize strength loss due to weight reduction and to maintain maximum strength during weight loss. The goal of the Hardening Method is to lose 2kg per cycle, focusing on preserving strength while maintaining or reducing weight.

Program Structure

The EASY version modifies the auxiliary exercise A of the original Hardening Method to be the same as the main exercise.

Main Exercise: Bench Press

• Focus on efficient posture and good movement rather than stimulation, using a form that allows you to lift the maximum weight efficiently.

Auxiliary Exercise A: Unified with Main Exercise in Easy Version

• This exercise gives a feeling between strength and hypertrophy training.
• Even if time is limited, ensure to perform both the main exercise and auxiliary exercise A.

Auxiliary Exercise B: Dumbbell and Machine Exercises

• Includes exercises like chest press, Smith machine, dips machine, dumbbell press, and incline dumbbell press, focusing on dumbbell and machine exercises.
• Increase volume rather than intensity, and perform exercises focused on pumping with 8-12 repetitions.

Auxiliary Exercise C: Single Joint Exercises

• Comprises single joint exercises like cable crossover, pec deck fly, and pullover.
• Emphasize maximizing the feeling of pump during these exercises.

Rules for Progression

• 1RM Adjustment: During dieting, it's difficult to increase weight, so it's necessary to reduce 1RM based on success.

  • If successful by week 4, proceed with the same 1RM in the next cycle.
  • If unsuccessful by week 4, reduce 1RM by 5kg for the next cycle.
  • If barely successful at RPE 10 by week 4, reduce 1RM by 2.5kg for the next cycle.

• No need to retest 1RM during weight loss. The best way to become stronger is to avoid becoming weaker, so manage the program consistently based on data.