8-Week Hypertrophy & Volume Cycle - Week 2
Week 2 builds up from what we started on Week 1 by maintaining moderate intensity and high volume to stimulate muscle growth and endurance. The focus is on consistency, refining form, and slightly improving performance compared to Week 1. Controlled movements and proper time under tension remain central to maximize hypertrophy.
Focus:
Consistency in Volume & Intensity: Reinforce the workload from Week 1, aiming for gradual progression in weight or reps without sacrificing form.
Controlled Tempo & Full Range of Motion: Emphasize slower eccentric phases (2-3 seconds) to increase TUT and recruit more muscle fibers.
Balanced Development: Continue targeting all major muscle groups with a mix of compound lifts and isolation movements to promote muscular balance.
Warm-ups & Recovery: Prioritize effective warm-ups to prepare for higher workloads and thorough cool-downs to support recovery.
Goals:
Refine Form & Movement Patterns: Focus on controlled, efficient lifts while maintaining tempo and range of motion.
Increase Training Efficiency: Build endurance and strength by pushing closer to the upper end of rep ranges.
Enhance Muscle Activation: Engage stabilizing and supporting muscles through accessory movements.
Promote Recovery & Adaptation: Utilize structured recovery strategies to prevent fatigue and prepare for progressive overload in upcoming weeks.