Week 4
Week 4 focuses on building upon the previous weeks by slightly increasing the intensity and load of the main lifts, while refining techniques. It’s also a continuation of the strength and hypertrophy progression, in order to enhance muscle endurance, and stimulating growth without overwhelming the body. The emphasis is on balanced progress across all movements and ensuring recovery is optimized for continued improvement.
Focus:
Progressive Load Increase: Elevate weight percentages to 80-90% of 1RM across main lifts while maintaining quality movement and control.
Technical Refinement & Efficiency: Prioritize form and technique in all movements, aiming for consistent execution and efficiency during each lift.
Complementary Hypertrophy Work: Use hypertrophy days to stimulate muscle growth and support strength development, targeting accessory muscles and maintaining balance in muscle development.
Warm-up & Recovery: Continue to engage in structured warm-ups to prepare the body for lifting, and incorporate cool-downs to reduce muscle soreness and enhance recovery.
Goals:
Increase Overall Strength & Muscle Control: Lift heavier loads with proper form and efficient movement patterns to safely push strength gains.
Enhance Muscle Endurance & Size: Develop supporting muscles through focused hypertrophy work, ensuring a balance between strength and endurance.
Improve Stability & Coordination: Utilize accessory movements to support the main lifts and enhance overall body stability and coordination.
Promote Effective Recovery: Employ consistent cool-downs and recovery strategies to mitigate muscle fatigue and set the foundation for continuous growth.