As you know, you will train for 10 consecutive weeks before taking a week off.

At the end of week 8 and before week 9 commences, you have a choice of whether or not to lower the rep range.

If you are progressing well, do nothing.

If, however, you have reached a plateau, or are just plain bored, drop the rep range to 4 – 6 reps.

This lower rep range will help build strength, blast plateaus, and make those last couple of weeks a little more interesting.

You must train to failure in every set just like you would with 8 – 12 reps. So in order to facilitate this, you will increase the weight on EACH set of EVERY exercise.

A good rule of thumb is to check your workout log, take your last 8 – 12 weight and multiply it by 0.1. Take this result and add it to your original weight to get your 4 – 6 weight.

Example – A guy curls 20kg on dumbbell bicep curls for 8-12 reps. He wants to switch to the lower rep range.

20 x 0.1 = 2.
20 + 2 = 22kg.

He will then curl a 22kg dumbbell in order to ensure that he reaches ‘positive failure’ somewhere in the 4 – 6 rep range.

A girl wants to switch to a lower rep range in her squats. Her last workout saw her squat 80kg for 9 reps.

80 x 0.1 = 8
80 + 8 = 88kg

So she knows to increase the load to 88kg for her next workout.

You get the idea.

A Very simple and very effective strategy for weeks 9 and 10 of your cycle! Now click on ‘PART 7

PART 1 | PART 2 | PART 3 | PART 4 PART 5 | PART 7 | PART 8 | PART 9 PART 10PART 11PART 12PART 13

Mark McManus

TheCover200

Can I Give You My Free Workout?

* 3 X MUSCLE GAINS

* SIZE GAINS IN 2 WKS

* 100% FREE

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)