Started Program One 4 weeks ago after finishing Program Zero. At the time I planned out the 4 phases over 16 (so 4 weeks each phase) based on the description in the program overview. However I noticed the PDFs that were posted later allocate 3 weeks to each phase. My question is how much time are we intended to spend in each phase, 3 or 4 weeks?
You asked this few days ago, i’m sorry I missed it!
Do 3 weeks each phase if you think you have a time constraint. 4 weeks is fine as well anyhow.
For sake of education, 6 weeks is about the maximum where adaptation would be typically at its limits. MP prefers 3 weeks because it would not stretch the program too far and each phase effectively builds upon each other.
Thanks for the response Zi! I don’t have any particular time constraint so I’ll stick with the previously scheduled 4 week phases. I’ll just suggest this is something that the MP team should clarify in the program description when they get a chance!
im confused about this…
what do you do in the 4th week if you want to make it 16 weeks?
More weight? The weeks are differentiated so just the same exercises you did in week three. Alternately depending how you’re feeling I’ve had programs that treat the last week in a phase as a deload or rest week so you either do basically half a week or you scale back the weight a bit to let your body recover. Probably not necessary to do that every four weeks unless you’re lifting pretty heavy though.
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