It's my own program I didn't find it anywhere. I think muscles activation or force generation is the stimulus for growth and you can generate a maximum force with only one rep. I already gained strength with such routines but I was doing 4 exercises insteed of a BIG one and I was training too often.
I don't really warm up (a few pushups against a wall at most) because I only train with 80% of my 1RM which is not a very heavy weight (around 6-8RM). I may even train with 70% of my 1RM in a near future.
Thank you for your interest
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