8-Week Hypertrophy & Volume Cycle - Week 1
The first week sets the foundation for the hypertrophy/volume cycle, focusing on controlled movement patterns, moderate loads, and increased time under tension. This week introduces higher-rep ranges to promote muscle growth and endurance while ensuring proper technique. Accessory movements target specific muscle groups for balance and stabilization.
Focus:
Moderate Intensity & High Volume: Use 65-75% of your 1RM for compound lifts with rep ranges in the hypertrophy zone (8-12 reps).
Controlled Tempo: Focus on a 2-3 second eccentric phase for increased TUT.
Full-Body Development: Balance compound and isolation exercises to build strength and size across major muscle groups.
Structured Warm-ups & Cool-downs: Enhance mobility and prepare the body for volume-based training, with stretching to promote recovery.
Goals:
Build muscular endurance and size.
Establish a strong foundation for the upcoming volume progression.
Improve control and movement efficiency during lifts.
Begin adapting the body to higher training volumes.