How does the down week in the 3-1-3 differ from the 4 weeks of maintenance?
Thank you
In my opinion it really doesnt with the exeption of judging how your body feels that specific week which may dicate how much you choose to unload.
Typically, during an unloading week I advocate training at the lowest intensity threshold (i.e. 75%).
The ‘buffer’ (Repetition maximum minus training load) is 10-15%, depending on the reps being used.
Examples
3RM = 100k; Training load during unloading = 85k (15%)
5RM = 100k; Training load during unloading = 90k (10%)
During maintenance periods intensity is higher and volume lower.
Thank you David. So if I understand correctly the difference is:
During the unloading week -
intensity down
volume steady similar to the loaded weeks (in a 3-1-3)
During maintenance -
intensity similar to the loaded weeks (in the 3-1-3)
volume down