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Strength vs. Hypertrophy: Days are split between strength focus (heavier weight, lower reps) and hypertrophy focus (moderate weight, higher reps) to maximize both strength and muscle size.
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Progressive Overload: The key to all progress. You must consistently challenge your muscles by lifting more weight, doing more reps, or improving your form over time.
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Adapted Rest Periods: Rest is tailored to the goal. Longer 2-3 minute rests on strength days for full recovery, and shorter 90-120 second rests on hypertrophy days to increase metabolic stress.