What Happens When The Cycle Is Complete?
Ok, you’ve performed one full cycle of THT. Now it’s time to relax for a whole week. No workouts, no cardio. S.T.O.P. – it’s important.
During this week, take the time your plan your next muscle BLITZ! You’ll want to:
(1) Decide on whether you want to do the Volume cycle or the HIT cycle next (both these workouts are contained in the free book available at the top-right of this site)
(2) Or perhaps you want to do another 2.0 cycle. In that case…
(3) Pick some new exercises – simply go to the ‘Exercise Bank’ for a list of basic but profoundly effective exercises for each body part.
(4) Substitute some exercises for others e.g. barbell rows for pull-ups on back day. But retain the same workout structure i.e. training days, paired body parts and so on. Everything remains the same apart for the exercises you have swapped.
(5) Decide how many sets you’re going to devote to each bodypart i.e. 5 to 9 sets on this cycle. Give more sets to your priority body parts.
(6) This should go without saying, but you must continue to progress i.e. you keep seeking to increase reps and weight during every successive cycle.
Bear the following in mind if you are creating another 2.0 cycle:
- Train your forearms on bicep or tricep day at the end of the workout (2 or 3 sets only)
- Train your calves with your legs at the end of the workout (2 or 3 sets only)
- Train your Traps with either your shoulders or back at the end of the workout (2 or 3 sets only)
- Figure out your ‘Week 1’ starting weights for each exercise. I recommend you simply start where you left off in the 8 – 12 rep range
- Modify your Workout Log to reflect all the above changes
- Get a calendar and highlight your workout days along with markers showing when you’ll lower the rep range (beginning week 9) and also when to load and cycle-off creatine.
So let’s get on with this. Let’s have a look at the weekly workouts!
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