I
iron addict
Guest
Many of you do four day a week routines successfully and others, well?..not so successfully. A very simple yet effective way to deload or ?cruise? is to simply do the exact same routine but simply do it over three days for a week or few weeks. No matter what the split looks like simply do not do the fourth day until the following week and continue this until you feel recovered. This can also be combined with reducing intensity or lifts.
Another format I am using with more and more trainees that has something like this built in is my 4,3,2 routines. Dependent on the trainee?s recovery/work capacity level they are structured along the lines of:
Week
1. 4 days
2. 4 days
3. 4 days
4. 3 days
5. 2 days
Then repeat
Or
Week
1. 4 days
2. 4 days
3. 3 days
4. 3 days
5. 2 days
Then repeat
Or
Week
1. 4 days
2. 3 days
3. 2 days
Then repeat
They are loaded heavy (relatively for THEM) and gradually unloaded allowing growth and recovery. It works well for people that just are not up to the task of 4 day a week routines on a constant basis, and provides some high tonnage loading while providing built in unload weeks while still keeping intensity up.
Iron Addict
Another format I am using with more and more trainees that has something like this built in is my 4,3,2 routines. Dependent on the trainee?s recovery/work capacity level they are structured along the lines of:
Week
1. 4 days
2. 4 days
3. 4 days
4. 3 days
5. 2 days
Then repeat
Or
Week
1. 4 days
2. 4 days
3. 3 days
4. 3 days
5. 2 days
Then repeat
Or
Week
1. 4 days
2. 3 days
3. 2 days
Then repeat
They are loaded heavy (relatively for THEM) and gradually unloaded allowing growth and recovery. It works well for people that just are not up to the task of 4 day a week routines on a constant basis, and provides some high tonnage loading while providing built in unload weeks while still keeping intensity up.
Iron Addict
