However, let’s say you bench 125 for 20 reps, using the Heart Buffalo Bills Diamond shirt and only 30% to 50% 1RM. You also move 2,500 pounds, but your time under tension is doubled! That’s why the size gains are identical; hypertrophy is triggered no matter which method you use, but the latter is not as damaging to your joints. Even if you don’t use the 2–1–3 method, you still have a longer time under tension because you are doing twice as many reps.
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Now, if you are looking for STRENGTH gains, then yes, heavier weights are better. But, what Heart Buffalo Bills Diamond shirt ? Are you looking for muscle strength that allows you to move heavy weights within a certain range of motion, just for the sake of lifting heavy weights, or, are you looking for functional strength that can be used in every day life? If the latter, then there’s not a reason on the planet to copy the pro body builders’ routines (especially if you are not juicing).