Week 8
Following the deload in from Week 7, Week 8 marks a return to more intense training, aiming to build strength and endurance. The focus is on increasing volume and intensity progressively, with structured warm-ups and cool-downs to enhance performance and recovery. Hypertrophy days are designed to complement the strength days by targeting key supporting muscles and improving overall balance and stability.
Focus:
Increased Intensity & Volume: Build back up to higher percentages of your 1RM and increase the volume of sets to push your strength while maintaining solid form.
Re-establish Technique & Power: Capitalize on the deload recovery to emphasize explosive lifts and refine technique.
Hypertrophy for Strength Support: Continue hypertrophy work to build muscle mass, endurance, and support the main lifts without overtaxing the nervous system.
Recovery & Mobility: Warm-ups and cool-downs are tailored to prepare the body for heavy lifting and optimize recovery.
Goals:
Strength Gains & Volume Progression: Safely reintroduce higher loads and rep ranges to increase strength and muscular endurance.
Power & Stability Development: Use variations of lifts to improve movement patterns, muscle activation, and overall stability.
Muscle Balance & Growth: Increase volume in hypertrophy workouts to enhance muscle growth and support the primary lifting movements.
Focus on Recovery & Technique: Use warm-ups and cool-downs to optimize mobility, technique, and post-workout recovery.