Can i do a 4 week training cycle 1st week high volume phase 2nd and 3rd week back off phase 4th week deload As i am a beginner i can do same exercise and add more and more weight on the bar each month.
Personally I would recommend you start the first 4 weeks with compound exercises, squats, deadlifts, with good technique, about 8 reps, maybe 10, and accessory exercises, step-ups, or lunges, some plyometrics. You gotta train hard to deload, so that you can get the benefits of the deload
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Of course!! Thanks for asking 💪🏼
Can i do a 4 week training cycle
1st week high volume phase
2nd and 3rd week back off phase
4th week deload
As i am a beginner i can do same exercise and add more and more weight on the bar each month.
Personally I would recommend you start the first 4 weeks with compound exercises, squats, deadlifts, with good technique, about 8 reps, maybe 10, and accessory exercises, step-ups, or lunges, some plyometrics. You gotta train hard to deload, so that you can get the benefits of the deload
I personally normally hit a PR the week or two after a deload week
Exactly!!
For different coaches I have seen that deloads are approached different. For you how is deload different from back off?
I mean that some deloads that I have seen seem more like your backcoffs (higher intensity lower volume)