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Training according to the program is divided into cycles of 6-8 weeks, followed by or not followed by a break of 5 days (depending on your desire). Mandatory five-day breaks are required between every three cycles – about once every 5-6 months.
You can vary the indicated exercises and the number of repetitions only after you have completed several cycles of the program. But do this only in a new cycle, and in no case try to change or supplement the current cycle.
Choice of working weight
The first two weeks of the cycle are required to train with less weight and an emphasis on honing technique, even if you did not take a break. Use 80-85% of your maximum weight the first week, and 90-95% the second. Moreover, the point of failure in the approaches is not reached.
The goal of the next 4-6 weeks of training is to progress in working weights. Once you reach the upper limit of the recommended rep range with 1-2 reps to spare, increase the weight on the exercise the next workout.
Number of repetitions of exercises
When choosing a strategy for complicated cycles, remember that mass work is 3-4 sets of 6-8 reps. in basic exercises, 2-3×10-12 in the rest; combination of strength and mass – 3-5×5 in the basic and 2-3×8-10 in the rest; work for strength – 3×3 in the basic and 2-3×6-8 in the rest.
It’s best to use the same weight for all sets, except for the warm-up. Use pyramids when you find it difficult to train with one weight, but be sure to start with more weight and then decrease. Don’t do boost pyramids.
Alternating program workouts
The classic training scheme for the muscle program involves 4 strength workouts and 1 cardio workout every week: Monday – upper body, Tuesday – lower body, Wednesday – break, Thursday – top, Friday – bottom, Saturday – cardio.
If you find it difficult to train four times a week, or you feel that the muscles do not have time to recover, use a three-day scheme: Monday – up, Wednesday – down, Friday – up, Saturday – cardio, then vice versa, alternating up and down.
Warm up and cardio
The number of repetitions is individual – if you feel that you are not recovering, reduce to 2-3×6-8 and 1-2×10-12. Also remember that only working approaches are indicated, and warm-up sets are used before basic exercises.
Weekly cardio training is necessary so that the body “does not forget” how to burn fat – this will help in further work on the relief. Take out such workouts on a separate day, or do cardio in the morning, strength in the evening.