Welcome to the first Accumulation phase of the new cycle.  If you’re continuing on from the previous peaking phase, this higher rep range will be a welcome change and allow your nervous system and joints to recover a bit.  If you’re joining in for the first time, welcome to the beginning of a new MACROCYCLE.  It is 18 weeks, which includes 6 training phases, designed to continue chiseling out your new bod and keeping you strong along the way.

We return to the German Body Comp method - pairing Upper and Lower body together in a superset, with limited rest time, to facilitate MAXIMUM LACTATE production.

Now, to make the most of the workouts, stick to that rest period pretty closely.  The goal is to build up a LOT of lactic acid, so expect to be out of breath and burning by the end of each set.  And use the appropriate weight loads.  If the goal is 10 reps, it should be very hard to get an 11th rep on each set.  Don't be afraid to ask for a spotter if you think you'll need help with the last couple reps.  If you can get in the right mindset to attack it, it will pay off like crazy.

The goal, as always, is to increase weight or increase reps every time you come back to each workout.  This includes when they get repeated in the same week.  In this phase you’ll end up doing each weight workout 6 times, and each time the numbers should go up.

Each week will repeat the two lifting workouts twice.  This gives you maximum exposure to these full-body workouts during the 3-week phase.  There are also 2 conditioning workouts each week. 

If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation.  Post questions and comments on the Team Feed.

Have fun, stay hungry, and get after your new PHYSIQUE.