My custom training approach has shown some incredible results through periodisation with progressive overload.
The training is divided into 4-5 week cycles. We’ll start with a volume that is manageable in the first week of training, and then we gradually increase the number of sets until we reach symptoms of increased fatigue. Once we’ve achieved this “overreaching”, we put more mechanical load on the muscle than it can recover from.
This Peak Week is followed by a Deload Week, in which we train approximately 60% of the sets and 60% of the weight from the last training week. Here, we’ll give our bodies the chance to recover and adapt from the heavy lifts, while still keeping a high enough strain on the muscles.
The next week, we start with a new cycle, but a slightly higher weight. And this way we increase the volume from cycle to cycle and force our bodies to adapt with muscle and strength gains.