I have been cutting successfully on the BBM programs. I have lost about 35 lbs since starting BBM last august. I am lean enough and ready to jump into the next strength phase.
Will be buying Strength III program and the New Press template as I already have the legacy 12 week Strength and ran it before the cut.
Back to the Cut, I just finished 3rd week of the Legacy 4 day Hypertrophy again and I have 4 more weeks to go.
But I want to cut for another 8 weeks or so due to personal reasons and then start the new 12 week strength III on a slight surplus diet.
So after ending this Hypertrophy Template I will have have 4 additional weeks of I don’t know what to do
So, Instead of running the hypertrophy again for 4 weeks and end abruptly, I want to repeat a few weeks in the middle of the current block so that i can expand the 7 weeks into 10-11 weeks
Which are the weeks that I can repeat and if I repeat, do I make any changes to the rep schemes since there usually is a set progression from week to week?
TLDR: What is the best way to modify the 7 week legacy 4 day hypertrophy into a 10-11 weeks block by adding some additional weeks in the middle.
Congratulations on the cut. I hope you get other responses to consider but I know you need to decide soon, so here are my thoughts:
If you want to repeat weeks within, what I’ve done before is to repeat 1 or 2 weeks within the 2/3/4 stretch. I haven’t done four weeks, and I haven’t repeated on the back end because personally when I get to week 6-7, I’m ready for a lower stress / washout week. In that back end I would do week 5 again. Maybe you could do 1,2,3,3,3,4,4,5,5,6,7?
On the other hand, I don’t think it would be abrupt to run the beginning of Legacy Hypertrophy again since at week 5 it starts to look more like the Strength program anyway with the top single and higher intensity back-off sets.
From memory, the volume gets pretty high on week 3 and especially 4 of the legacy 4 day Hypertrophy template. I don’t think that you’d want to be adding sets to those weeks just because you were stretching out the template. By all means repeat the weeks, but I think that you should still run them with the as-prescribed sets & reps.
I’m in the last 2 weeks of the 4 day legacy hypertrophy template. I would personally run week 4, the highest volume week, twice in weeks 4 and 5. Then move on to the next 3 weeks as per the template (weeks 5-7 are now week 6-8). I would then repeat week 7 for the last 3 weeks and maybe add volume by increasing backoff sets @8 or @7. Maybe add one additional set per lift in weeks 9 and 10 @8 or @7 depending on how you feel.