As we near the end of the hypertrophy cycle, and the end of this year, it’s time to start thinking about how to make the most of these last workouts. We have put 12 weeks of reps, sets and sweat into this training cycle and we are seeing some incredible results. Some keys of this programming have been building grip strength, challenging our bench press, and challenging our squat endurance. No doubt we have done that across these last 12 weeks, but the question is how do we finish strong and go out with a bang on this cycle’s benchmark?
- Stay the course: as we enter the most challenging season of the year, stay as consistent as you can. These last few weeks have a huge impact on peaking in your performance as well as mentally staying in the game during the holiday season. Set your schedule and stick to it, you got this!
- Keep challenging yourself: as far as in the gym, keep challenging yourself to move heavier weights, to peak on that RPE scale, and to focus on tons of time under tension. Every workout you should feel like all of your reps are max effort and all of your rest is much needed.
- Bet on yourself: peaking in a training block is all about believing in your abilities. Based on how consistent you have been these 12 weeks, just know that a lot of the groundwork and foundation has been laid. All you have to do is keep showing up and pushing yourself 1% further each workout.
- Rest & Recovery: we are challenging our bodies more than they have ever been pushed before in this realm, make sure your protein, water, sleep and mobility is as good as it can be in order to perform at your best! It can be as simple as making sure there is a decent protein source with every meal, keeping a water bottle by your side all day, going to bed just a few minutes earlier and stretching after workouts. The little things add up!
- Crush the deload: by the time we get to deload week, we will likely be craving a little bit of a break. It can be hard to flip that switch and take things easy for a whole week but just know that your body will thank you for it and will come out the other side stronger because of it. We have a whole other block coming to push ourselves on- don’t worry!
At the end of a training cycle I love coming back to this saying “the hay is in the barn” aka you have put in the reps, sets, hours to make progress this cycle. Right now most of our work is done, we just have to finish strong on these last couple of tough weeks and then we are starting fresh! We look forward to seeing all of you challenge yourselves at the end of this cycle and the next benchmark- keep up the good work!
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