Why a 4-week block?
The reason I like the 4-week block is because it is simple. It fits well over a one month period, and you can have 3-weeks devoted to working hard, and one week to back off and allow the body to rest, recover and adapt to you beating the hell out of it. How do we set the 4-week block up? There are many ways you can progress intensity and volume over the 4-week period (or 3-week period really, since week 4 is a back off week). One simple way is to make your increases over the 3-week period so that week 3 is the highest in volume and/or intensity and then unload in week 4. For example: Week 1 – 3×5 Week 2 – 4×5 Week 3 – 5×5 Week 4 – 2×5 (with 20% less intensity) Over the 3-week run up, you can try and: a.) Keep the weight the same and just increase the volume (basically, you are increasing 1 set of 5 reps each week). b.) Keep the weight the same for weeks one and two and then in week three work up to a 5-rep max in the last set (just be aware of what you are doing in sets 1-4 so that you
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- Why a 4-week block?
