8-Week Hypertrophy & Volume Cycle - Week 3

In Week 3, the aim is to make small yet meaningful progressions in load or reps while maintaining strict form and tempo. The focus remains on controlled eccentric phases, full range of motion, and balanced development. By now, you should be adapted to the higher volume, so slight increases in weight are introduced to continue muscle stimulation and growth.

Focus:

• Progressive Overload: Add a small amount of weight to compound movements or try to add 1-2 reps in the top end of the rep range where form allows.

• Maintain Quality of Movement: Keep tempo controlled (2-3 sec eccentric) and ensure proper mechanics, even with slightly heavier loads.

• Well-Rounded Development: Continue to target all major muscle groups evenly, reinforcing weak points and maintaining balanced hypertrophy.

• Recovery Emphasis: Ensure sufficient rest, proper nutrition, and effective cool-down strategies to handle increased workload.

Goals:

1. Incrementally increase training stimulus (weight or reps) without sacrificing technique.

2. Improve muscle fiber recruitment and TUT for enhanced hypertrophy.

3. Build upon muscular endurance and stability established in Weeks 1 and 2.

4. Support ongoing recovery and avoid fatigue accumulation.