Quote:
Originally Posted by Diablo0125
Wouldn't my 4th week where im maxing out be my peaking phase? Or is that not long enough to be one? For once Im understanding your logic haha.
As for Deloading it would look like this:
Flat Bench- 3x3
Squats- 3x3
Rows- 3x3
Close Grip bench- 3x3
Squats- 3x3
Deads 3x3
Overhead Pulldown 3x3
Incline bench- 3x3
Squat 1x3
T-bar Rows 3x3
So your saying i should extend this deloading setup for a longer period of time to keep my gains? I haven't noticed any loss in gains though so I shouldn't be complaining.
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That's the proper format for a deload, but what Eric is referring to is different than a deload. Your peaking phase would follow the same template as the deload (as far as exercises, reps and sets go) but during that peaking phase you are progressing rather than simply holding at a constant weight.
Suppose your 4th week is over and you did this on 'day 1':
Flat Bench- 5x5 300lbs
Squats- 5x5 300lbs
Rows- 5x5 300lbs
Your deload would be:
Flat Bench- 3x3 300lbs
Squats- 3x3 300lbs
Rows- 3x3 300lbs
and week 1 of your peaking would be:
Flat Bench- 3x3 305lbs
Squats- 3x3 305lbs
Rows- 3x3 305lbs
(doesnt have to be 5lbs necessarily, as long as you added something)
then week 2 would be maybe 310lbs for all the exercises.
Its basically the same as your loading phase, but its a shorter time frame generally and its at a reduced volume.