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‘
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